The Most Overrated Exercises (And What to Do Instead)
When it comes to building strength, endurance, and overall fitness, some exercises are just flat-out overrated. While they might be popular, they often deliver minimal results, increase the risk of injury, or are simply inefficient compared to better alternatives. Let’s break down some of the most overrated exercises and what you should be doing instead.
1. Burpees
Why It’s Overrated: Burpees are often used as a conditioning tool, but they can lead to sloppy form when performed in high-rep workouts. The movement combines multiple complex elements (squat, push-up, jump) at a fast pace, increasing the risk of injury without providing enough focused strength or endurance benefits.
What to Do Instead: Replace burpees with sled pushes, kettlebell swings, or rowing intervals for a more controlled, effective cardio and strength workout.
2. Leg Press
Why It’s Overrated: While the leg press can build leg strength, it encourages poor movement patterns by eliminating the need for core engagement and stability. It also places excessive strain on the lower back, especially when people load it up with more weight than they can handle.
What to Do Instead: Opt for lunges, Bulgarian split squats, or step-ups. These unilateral movements improve balance, stability, and functional strength while reducing the risk of lower back stress.
3. Crunches & Sit-Ups
Why It’s Overrated: Traditional crunches and sit-ups put strain on the neck and lower back while providing minimal core activation compared to better alternatives. They don’t contribute much to real-world core strength or spinal stability.
What to Do Instead: Focus on planks, dead bugs, hanging leg raises, and Pallof presses to build true core stability and strength that translates to sports performance and injury prevention.
4. Behind-the-Neck Lat Pulldown
Why It’s Overrated: Pulling the bar behind the neck forces an unnatural shoulder position, increasing the risk of shoulder impingement and rotator cuff injuries. Most people lack the mobility to perform this safely.
What to Do Instead: Stick to a standard lat pulldown or pull-ups with proper form. These variations are safer and more effective at developing back strength.
5. Triceps Kickbacks
Why It’s Overrated: This movement places the triceps in a weak position where they can’t generate much force. The limited range of motion and lack of heavy resistance make it inefficient for building real strength.
What to Do Instead: Go for dips, close-grip bench presses, or overhead triceps extensions to better stimulate the triceps with heavier loads and a full range of motion.
6. Leg Extensions
Why It’s Overrated: This isolation exercise places excessive strain on the knee joint while providing minimal functional benefit. It doesn't mimic any real-life movement, making it a poor choice for athletic performance.
What to Do Instead: Opt for step-ups, split squats, or front squats, which train the quads in a more natural and effective way while engaging other important muscles.
7. Treadmill Running for Fat Loss
Why It’s Overrated: Many people rely on steady-state treadmill running to lose weight, but it’s not the most efficient fat-burning method. Long-duration cardio can also lead to muscle loss if not properly balanced with strength training.
What to Do Instead: Try high-intensity interval training (HIIT), sled pushes, or battle ropes to burn more calories in less time while preserving muscle mass.
8. Bicep Curls
Why It’s Overrated: While curls can build arm size, they are often overused in workouts at the expense of compound movements that engage multiple muscle groups. Unless you're specifically training for aesthetics, they don’t provide much functional strength.
What to Do Instead: Focus on chin-ups, rows, or weighted carries, which work the biceps while also strengthening other key muscles.
Final Thoughts:
Not all exercises are created equal. Some movements are popular due to outdated gym habits, while others simply don’t deliver the best bang for your buck. By swapping out these overrated exercises for more effective alternatives, you’ll improve your results, reduce injury risk, and make your workouts more efficient.
For help with making your workouts more organized, efficient, and catered to your goals with proper programming, click HERE to schedule a consultation with us!
The BodyFit PT Team
110 Albany Tpk, Suite 927, Canton CT 06019
860-858-1570
info@bodyfitphysicaltherapy.com
