With so many types of exercises, it can quickly become overwhelming to those aiming to launch their fitness journey or improve form. From deadlifts to lateral raises, the knowledge gap can often put people off trying to better themselves from a physical standpoint.

Therefore, to help fitness fanatics understand exercise routines in better detail, the fitness experts at Mirafit have revealed the most confusing exercises, highlighting the key way to complete these routines safely.

To do this, we analysed search data from Google totalling the number of searches for ‘How to do (exercise)’ and ‘What is a (exercise)’, they were then ranked in terms of volume. Following this, we’ve provided an in-depth description of each exercise and revealed the step-by-step process for each one.

1 - Push Up (156,000 Monthly Searches)

Ranking as the most confusing exercise with 156,000 monthly searches is the Push Up. While this exercise is one of the most well-known, it’s deceptively difficult to master, leaving beginners scratching their heads on how to complete this exercise appropriately.

To complete a push-up, first place the palms on the floor, shoulder-width apart. Then, extend the legs and stand resting on the toes, this is the ideal shape. Once in position, engage the core and slowly lower the body down to the floor until the elbows reach a 45-degree angle and the body is around 3 to 4 inches off the ground. After a quick pause, it’s time to slowly push the body back up to its original position.

2 - Squat (110,000 Monthly Searches)

According to Google search data, the second most confusing exercise is Squats, with terms such as ‘How to do a squat?’ racking up 110,000 monthly searches. This exercise is incredibly beneficial for improving strength and benefits many muscles including the glutes, quads, hamstrings and calves.

To do a squat properly, first, stand with feet shoulder-width apart and make sure the back is as straight as possible. Then, squat down and back up, maintaining a straight back and keeping feet flat on the floor. Repeat for as many reps as necessary.

Over time, people will be able to improve their form. To increase the intensity of squats, people can incorporate weights, adding strength training into the mix and making squats an even more beneficial exercise.

3 - Plank (82,000 Monthly Searches)

In third place, the Plank exercise ranks as another fairly confusing exercise, receiving 82,000 monthly searches as people turn to the internet for advice on form. Planking is a convenient exercise that doesn’t require any equipment or much room, making it a great choice for beginners.

Planking is all about holding the body slightly above the floor. To complete a plank, get into a similar position as a push-up and extend the body, holding it in place for as long as the set requires. For beginners, rather than resting on their hands, they may find more joy beginning on forearms and transitioning to more complex positions when they feel more comfortable with the exercise.

The plank exercise is incredibly beneficial for the core and engages various body parts including the legs, arms, back, hip and shoulders.

4 - Bench Press (44,000 Monthly Searches)

Ranking as the fourth most confusing exercise, Bench Presses receive 44,000 searches every month, on average, for terms such as ‘What is a bench press?’. The exercise is a pressing movement that consists of pushing a weight over the chest and can help improve upper body strength.

For those aiming to complete a bench press, they should first lie down and squeeze their shoulder blades together, creating a slight arch at the top of the back - this is the ideal posture to prioritise. Following this, with hands slightly wider than shoulder-width, grip the barbell and lift it off the rack, bringing it close to the chest before pushing it back up until arms and elbows are fully extended.

Breathing is important while completing a bench press. An individual should aim to take a deep breath while bringing the barbell close to the chest, breathing out again as it’s pushed back up.

5 - Deadlift (35,000 Monthly Searches)

Rounding off the top five and ranking as another confusing exercise for beginners is the Deadlift. It’s by far one of the most popular exercises for building strength, but with so many different types of deadlifts - such as Romanian, partial deadlift and trap bar deadlift - it can quickly become overwhelming for beginners.

To complete a standard deadlift, place the feet under the barbell so that the bar goes across the centre of the feet. Bending knees, reach down and grab the barbell, but do not lift straightaway. Instead, take a moment to focus on posture, straightening the back and sticking out the chest. Then, lifting the bar, bring it past the shins and over the thighs where the arms should then be fully extended. Once the weight has been lifted, take a moment to squeeze the glutes and regulate posture before slowly lowering the bar back down in a controlled manner.

With so many types of deadlifts, we recommend sticking to the general method before branching out to other alternatives.

6 - Leg Press (15,000 Monthly Searches)

In sixth place, Leg Presses are another common exercise that leaves many scratching their heads. Overall, searches for ‘How to do a leg press?’ and ‘What is a leg press?’ average 15,000 searches each month.

A leg press is actually incredibly easy, it’s all about building up confidence using the machine. Firstly, it’s crucial to set the machine up correctly, ensuring that the seat has been adjusted appropriately so the user can reach the footrest. As the leg press machine is quite versatile, there are various ways people can push to prioritise and focus on specific muscles.

Generally, to use a leg press machine, sit back in the chair with feet shoulder-width apart, then bend the knees to bring the footrest closer before pushing back up and repeating the process.

7 - Lunge (14,000 Monthly Searches)

Moving on, Lunges are another exercise that can confuse people looking to incorporate more exercise into their daily routine. On average, searches on how to complete a lunge average around 14,000.

In general, the most common lunge variation is the forward lunge, an exercise that trains the glutes, hamstrings and quads. To do this, stand with feet a couple of inches apart and take a step forward with one leg while keeping the other leg in a fixed position. Following this, maintain a straight back, lower the hips until the back knee touches the floor, then lift off with the forward leg and repeat as many times as necessary.

As mentioned, there are many different lunge variations to spice up workout routines and keep things interesting. You can spot most of them in the video above.

8 - Burpee (5,000 Monthly Searches)

Often dubbed as one of the most hated exercises due to their intensity, Burpees have also ranked as the eighth most confusing, according to search volume. Each month, terms such as ‘How to do a burpee?’ rack up around 5,000 searches.

A standard burpee, also referred to as a ‘full burpee’ can be completed fairly simply. Beginning in a standing position, drop into a squat before dropping further into a plank. Then, perform a push-up before doing the reverse, returning to the plank, moving up with a squat and finishing with a jump. Burpees are an incredibly intense and dynamic exercise that combines cardio with bodyweight strength training.

Like lunges, burpees have many different variations. Beginners can learn more about the different burpee variations in the video above.

9 - Lateral Raise (3,000 Monthly Searches)

Reaching the end of the ranking, Lateral Raises rank as the ninth most confusing exercise. This exercise is incredibly effective for building shoulder strength and require two dumbbells to complete. Overall, lateral raises receive around 3,000 monthly searches.

To complete a lateral raise correctly, stand up straight with a dumbbell in each hand by each side. After creating a small kink in the elbow, drive both elbows into the air until they’re in line with the shoulders. Pause for a short moment before slowly returning the arms to their original position. This can be repeated for as long as necessary and weights can be increased to add further intensity.

10 - Russian Twist (3,000 Monthly Searches)

Finally, rounding off the top ten are Russian Twists. Overall, this exercise receives around 3,000 monthly searches for terms such as ‘How to do a Russian twist?’. The exercise is incredibly useful for improving core strength and posture, but what’s the best method to employ?

To complete a Russian twist, first, sit on the ground in an upright position with feet slightly off the floor. Then, rotate the torso from side to side. That’s really all there is to it, but for added intensity, individuals can introduce strength training into the mix by incorporating weights. Simply hold a 5kg weight in your hands while completing the twist for added benefits.

These are just ten fantastic exercises out of hundreds. Check out our Exercise Guides to learn even more exercises and achieve your goals at the gym.

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Tags: Exercise Type > Strength