7 Exercises Trainers Say You Can Skip —and Why
There are things—season finals, first dates, false eyelashes—that can be easily categorized as “good” and “bad.” However, exercise isn’t.
“There’s a time and a place for almost every exercise,” says Alena Luciani, strength and conditioning specialist, MS, CCS, and founder of Training2xl. Unfortunately, some strength and cardio training machines are (over)used, even when there are safer and more effective alternatives.
Below are seven exercises many gym-goers recommend avoiding, along with alternatives they recommend adding to your workout routine.
Table of Contents
Smith Machine Squats
The Smith machine is a favorite among those new to strength training. At first glance, it may look like a regular squat machine. However, the bar is mounted on a fixed sliding guide (similar to a leg press). Whether you use the machine for shoulder presses, bench presses, squats, or deadlifts, this guide forces the bar to move up and down in a specific vertical plane, Luciani explains.
Several factors, such as ankle and hip mobility, glute and quad strength, and femur length, determine your body position in the squat and the trajectory of the barbell during the squat, Luciani explains. Unfortunately, because the bar is mounted on a guide, the Smith machine squat doesn’t allow for any variation in technique, meaning everyone squats the same way. In the case of squats, this can lead to poor form, which ultimately increases the risk of injury.
“When squatting, you’re supposed to move the weight with your body,” says Luciani. However, because the Smith machine squat moves the weight in a set path, the opposite happens: you move your body around the weight, he explains.
Try This Instead: Free-Weight Squats
To be clear, you don’t want to eliminate squats from your routine entirely. Weighted squats are a great way to improve your squat pattern while also strengthening your lower body and core, says Luciani.
She recommends replacing Smith machine squats with other variations that allow you to move with your body (rather than against it), such as dumbbell squats, goblet squats, barbell front squats, or barbell back squats.
“Goblet squats are another good option for beginners who need to master the upright squat position,” she adds.
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Leg Extensions
Leg extensions are a seated exercise that isolates the quadriceps. “Leg extensions are a good option for those recovering from a knee injury,” says Luciani. This is because the machine allows you to strengthen the quadriceps and some of the stabilizing muscles around the knee without putting your full body weight on the joint, as is the case with most squat and lunge variations.
However, most people who use the leg extension machine aren’t recovering from an injury; they’re simply trying to increase quadriceps strength. “There are more effective and functional exercises to strengthen the front of the leg extensors,” she says.
Try These Instead: Squats and Lunges
“Split squats, Bulgarian split squats, weighted lunges, squats, and single-leg step-ups are all exercises that will strengthen the quadriceps, as well as the other muscles surrounding the knees and hips,” says Luciani.
If you’re interested in prioritizing quadriceps strength over the entire front of your leg for aesthetic, athletic (bodybuilding), or pre-workout reasons, he especially recommends single-leg step-ups.
To try a single-leg step-down, stand on a plyometric box with one foot firmly planted on the floor and the other hanging off the edge. Then, try lowering the heel of your non-supporting foreleg toward the floor by bending the knee of your supporting leg and slowly pushing your glutes back. “By engaging your quads, hamstrings, and core, you control the movement of your heel,” he explains. Once your heel lightly touches the floor, return to the starting position and squeeze your glutes at the top.
Try This: Free-Weight Squats
To be clear, you don’t have to eliminate squats from your routine entirely. Weighted squats are a great way to improve your technique while strengthening your lower body and core, says Luciani.
She recommends replacing Smith machine squats with other variations that allow you to move with your body (rather than against it), such as dumbbell squats, goblet squats, barbell front squats, or barbell back squats.
“Goblet squats are another good option for beginners who need to master the upright squat position,” she adds.
The 12 Best Proven Dumbbell Exercises for Your Home Gym
Leg Extensions
Leg extensions are a seated exercise that isolates the quadriceps. “Leg extensions are a good option for those recovering from a knee injury,” says Luciani. This is because the machine allows you to strengthen the quadriceps and some of the stabilizing muscles around the knee without putting your full body weight on the joint, as is the case with most squat and lunge variations.
However, most people who use the leg extension machine aren’t recovering from an injury; they’re simply trying to increase quadriceps strength. “There are more effective and functional exercises to strengthen the front leg extensors,” he says.
Try Instead: Squats and Lunges
“Split squats, Bulgarian split squats, weighted lunges, squats, and single-leg step-downs are all exercises that strengthen the quadriceps, as well as other muscles around the knees and hips,” says Luciani.
If you’re looking to strengthen primarily your quads rather than your entire front leg for aesthetic, athletic (bodybuilding), or pre-workout reasons, he especially recommends single-leg step-downs.
To try a single-leg step-down, stand on a plyometric box with one foot on the floor and the other hanging off the edge. Then, try lowering the heel of your non-supporting leg near the floor by bending the knee of your supporting leg and slowly pushing your butt back. “By engaging your quads, hamstrings, and core, you control the movement of your heel,” he explains. Once your heel lightly touches the floor, return to the starting position and squeeze your glutes at the top.
Conventional Barbell Deadlift
Performed correctly, the conventional barbell deadlift is an excellent way to develop a hinge pattern, improve posterior chain strength, and maintain independence as you age.
Unfortunately, many people perform deadlifts incorrectly, Luciani says. The most common mistake is trying to lift the bar without engaging the midline or lats, which puts the lower back in a suboptimal position to receive the weight, she adds. (If your lower back hurts more than your hamstrings in the days after a deadlift, maybe it’s you!)
Try This Instead: Hex Bar Deadlift
A strong posterior chain is vital for maximizing overall power, as well as reducing the risk of lower back problems in the future. So, rather than dismissing the traditional barbell deadlift (deadlifts in general), Luciani recommends opting for the hex bar deadlift.
The hex bar deadlift, also known as the hex bar deadlift, involves lifting and lowering a hex bar. “You grip the barbell to the side of your body instead of in front of you,” Luciani explains. Because the weight is at your sides instead of in front of you, your body doesn’t have to fight gravity throughout the movement, he explains, which helps reduce stress on your lower back.
If you don’t have access to a barbell, try the Romanian deadlift, where you start and finish each rep at your hips (instead of the floor), recommends Jake Harkoff, a certified strength and conditioning coach, head coach at C.S.C.S., and owner of AIM Athletic.
“The Romanian deadlift maximally contracts your muscles throughout their entire range of motion,” he says. Plus, you can adjust the exercise to go as low as your current mobility allows without rounding your spine into a suboptimal position.
Abs
The desire to develop a strong core is a new and worthy cause. After all, a strong core protects the spine, improves balance, helps the arms and legs unleash their internal strength and power, and promotes pelvic health.
However, most people mistakenly believe they’re training the entire core (many muscles), when in reality they’re only working the abdominals (the top muscle).
The core is made up of several muscles, such as the transverse abdominis, the erector spinae, the obliques, and the rectus abdominis, says Luciani. To develop a truly strong core—not just to look strong—you need to train all four major midline muscles.
Abdominal crunches only train the rectus abdominis, colloquially known as the “six-pack.” While crunches can create midline lines, they don’t actually strengthen the part of the core that keeps you stable, strong, and secure (the spine).
Try This: Rotational Movements
Any rotational or anti-rotational exercise will work your deep abdominal muscles, says Luciani. It’s definitely better than crunches alone.
That’s why she recommends incorporating exercises like core twists, Pallof presses, and bird dogs into your core-focused circuits, finishers, and split days. “With these, you’re looking to work your deep core so you don’t get off track,” she says. When choosing a weight or band, make sure you can do the same number of reps on each side.
Elliptical Trainer
Of course, an elliptical can be a good option for those looking for a lower-impact way to sweat, says Harkoff. “They’re relatively easy on the body for long-term cardio,” she adds.
However, an elliptical isn’t the best choice for those looking to improve their cardiovascular fitness or overall strength. “They can be bulky and difficult to move quickly,” says Luciani.
In fact, using them too quickly or too frequently can lead to hip injuries. “Most ellipticals don’t allow you to move your legs in a natural position,” she explains. Instead, ellipticals with fixed pedals force your hips and knees into an unnatural hyperextended position, which can negatively affect your natural gait, says Harkoff.
“Also, an elliptical is unlikely to provide enough force loading to increase bone mineral density or strength,” she notes.
Try This: Walking or Jogging
“Any type of quick heel-to-toe transition is better than an elliptical,” says Luciani. This means walking, running, jogging, or sprinting. “You’ll get more strength and cardio gains from just your legs than you will from an elliptical,” she adds.
If you’re new to running, she recommends choosing a beginner-specific training program that helps you increase volume and distance without stressing your joints and muscles. You power even consider hiring a running coach to ensure you’re running with proper form.
Running
Yes, running can be a great way to improve cardiovascular fitness for some people. However, Harkoff says there are those who do more harm than good. “Running can be hard on the body, especially if not done in the right doses,” she says.
It’s also not recommended for those with certain knee, ankle, and hip injuries that force them to avoid high-intensity exercises like running.
Try This: Rowing
If you hate running or can’t do heel-to-toe twists due to your current workout, “swimming and rowing are great ways to maximize cardiovascular fitness and burn calories while minimizing stress and impact on your joints,” says Harkoff.
If you don’t have access to a pool or don’t know how to swim, no problem: just row! “The rowing mechanism is a low-impact cardio machine,” she says. And the best part is, in addition to strengthening your heart, it can also improve lower and upper body strength.
Heavy Exercises
Heavy exercises like the snatch and clean are common in CrossFit and other forms of high-intensity interval training. These multi-joint exercises engage every muscle in the body and help build functional strength.
The problem, according to Harkoff, is that many people who practice them need more training than they get. “Weightlifting requires an extremely high level of training and a significant risk-reward ratio,” he says.
If you have access to weightlifting training, Harkoff says the snatch and clean can be a great addition to a regular training program. However, without proper guidance, they can be dangerous.
Try This: Powerlifting
If a coach isn’t available for financial, geographical, or logistical reasons, Harkoff recommends choosing more accessible strength training methods, such as powerlifting or traditional weight training.
“These functional training exercises offer a safer and more effective alternative to weightlifting, while improving athletic performance, strength, and coordination,” he says.
Conclusion
While every exercise has its purpose, not all are necessary or beneficial for everyone. The seven exercises that trainers highlight as “overlooked” often pose more risks than benefits, involve poor technique, or have more effective alternatives. Fitness should focus on quality, not quantity. By focusing on movements that align with your goals, fit your body’s biomechanics, and minimize your risk of injury, you can create a smarter, safer, and more sustainable training routine. Always listen to your body, prioritize proper technique, and consult with a fitness professional to adapt your workouts for optimal results. Remember: sometimes doing less can help you achieve more on your fitness journey.
FAQ:
1. Why do trainers recommend skipping certain exercises?
Trainers recommend avoiding certain exercises because they can increase the risk of injury, are outdated, or there are more effective and safer alternatives. The goal is to optimize results while protecting joints and muscles.
2. Are these exercises bad for everyone?
Not necessarily. Some exercises may be suitable for experienced individuals, with proper technique and under the supervision of a trainer. However, for the average person or beginner, these movements are often unnecessary or risky.
3. Which exercises do trainers recommend skipping?
Some examples include:
Cross-leash pull-ups with a barbell behind the neck
Crunches or twists
Smith machine squats
Standing deadlifts
Heavy leg presses
Triceps dips on a bench
Jumping exercises with poor form (e.g., box jumps for beginners)
4. What can I substitute for these exercises?
Trainers often recommend safer and more effective alternatives, such as:
Cross-leash pull-ups with a barbell behind the neck instead of chin-ups
Planks instead of crunches
Free-weight squats instead of Smith machine squats
Dumbbell shoulder presses instead of standing deadlifts
Bodyweight dips or triceps extensions instead of bench dips
5. Do these exercises I omitted contribute to increased muscle mass or strength?
Some of these exercises can build strength, but they may overwork vulnerable joints or cause poor technique. Safer alternatives often achieve the same goals while reducing the risk of injury.
6. How do I know if an exercise isn’t right for me?
If an exercise feels painful, uncomfortable, or unnatural, it may not be right for your body. A certified individual trainer can help you assess your technique and recommend appropriate modifications.
7. Are these “skipping” exercises used in professional training programs?
In some cases, yes. Experienced athletes or lifters can use them under the guidance of a trainer to achieve specific goals. However, for most people, they are usually substituted with safer and more functional movements.
8. Will skipping certain exercises slow my progress?
Not at all. In fact, replacing risky or ineffective exercises with more effective ones can accelerate your progress by improving performance, reducing fatigue, and preventing injury.
9. Should I consult a trainer before eliminating exercises from my program?
Yes. A certified trainer will assess your fitness level, goals, and biomechanics to help you make an informed decision about which exercises to include or eliminate.
10. What’s the main lesson from skipping some exercises?
Focus on exercises that fit your goals, are safe for your body, and give you peak performance. Fitness is a personal decision, and training smarter often means eliminating what doesn’t work for you.
Also Read: Strength Training