Why does one person execute burpees perfectly (an exercise involving quickly jumping from a standing position to a plank and then returning with a jump upwards), while another feels back pain afterward? The fact is that the exercise itself is seldom flawed—the issue stems from individual factors. What matters is not just the movement, but where and how a specific person performs it. Together with experts, we examine fitness training myths and trends, analyzing them from the viewpoints of biomechanics, physiology, and genetics.
Experts:
Yuri Sdobnikov, orthopedic traumatologist, sports medicine and physical therapy physician, founder of the “Sport Section” club, Candidate for Master of Sports in triathlon and rock climbing, experienced amateur runner;
Dmitry Krivosheev, Candidate of Biological Sciences, head of research and educational projects at Genotek company, Associate Professor of the Biology and Chemistry Department at Vologda State University.
Myths That Have Lasted Decades
Fitness harbors persistent myths. They are shared in fitness communities, spread from gym to gym, and gain authority simply because “everyone does it.” These misconceptions might seem harmless, but in reality, they can hinder training effectiveness and lead to injuries. Let’s explore some of them.
Myth 1: Spot Reduction is Possible
The notion that working your abs will specifically eliminate fat from the stomach area is unfounded. Fat stores are utilized by the body systemically in response to an overall calorie deficit.
In 2011, researchers from Southern Illinois University in Edwardsville conducted a study on this topic. A group of participants performed seven different abdominal exercises—two sets daily—for six weeks. The control group did not train. All participants followed a diet with unchanged caloric intake (low-calorie). The results were telling: despite a significant improvement in muscle endurance, the exercising group showed no substantial decrease in key metrics:
total body fat percentage;
abdominal fat amount;
waist circumference;
thickness of subcutaneous fat fold on the abdomen.
That is, the fat remained put, but the muscles became stronger. This is clear proof that ab training doesn’t function as a method for localized fat burning.
Yuri Sdobnikov:
“It’s impossible to melt fat directly above a muscle through mechanical work. Fat is utilized as energy by the body systemically, and this primarily happens at rest with a general calorie deficit. That’s why weight loss is possible even without training, provided there is a calorie deficit; and why one might not lose weight with intense workouts if there is an excess intake.”
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Myth 2: Deep Squats Harm the Knees
The fear of deep squats (below parallel to the floor) is based on outdated concepts in fitness. According to experts, deep squatting is a natural human motion; the body is excellently adapted for it. Joints, cartilage, and ligaments are serviced and strengthened precisely when working through the full range of motion.
This is supported by a study published in 2024 in the scientific journal Frontiers in Sports and Active Living. An international team of scientists from universities in Colombia and Spain analyzed 15 studies published since 2000 to assess the impact of deep squats on knee joint health. The key conclusion: 87% of the studies (13 out of 15) found no adverse effects or increased injury risk from deep squats in individuals without pre-existing conditions.
Yuri Sdobnikov:
“The greatest stress on the patellofemoral joint occurs precisely at a bending angle of about 90 degrees, which is the half-squat. In a deep squat, some of the effort is redistributed, creating a natural support. Therefore, in practice, people often complain more about knee pain after half-squats with heavy weight.”
As the expert clarifies, in a deep squat past 100–120 degrees of flexion, physical contact occurs between the back of the thigh and the calf muscle. This contact establishes a natural brace, which decreases the compressive load on the knee joint by about 30%. Conversely, in a half-squat (80–90 degrees), this mechanism for unloading is absent, and the load on the kneecap reaches its peak.
At the same time, deep squatting increases the strain on the menisci (especially the posterior horns of the menisci). However, this is not an absolute contraindication. With a properly structured program and correct technique, individuals with partial meniscus damage can tolerate such loads well.
Myth 3: Stretching Prevents Injuries
The belief that stretching reliably prevents physical injuries during workouts is one of the most widespread. By itself, it is not a cure-all. As Yuri Sdobnikov notes, the primary causes of injury lie in other areas: chronic sleep deprivation, nutrient deficiency, accumulated stress, and errors in workout planning. Stretching does not resolve these key issues. But, undoubtedly, it improves flexibility. This, in turn, creates conditions for proper technique and positively influences overall training efficiency.
Yuri Sdobnikov:
“Stretching increases the range of motion in a joint, but it doesn’t strengthen the ligaments and tendons themselves. In certain sports requiring rigid, elastic stability (sprinting, rugby, soccer), excessive flexibility might even raise the risk. It is important where results depend on maximum mobility, such as in rhythmic gymnastics. But even there, it functions as a tool for specific objectives, not a universal shield against trauma for everyone.”
A group of international experts in sports science and physiology conducted a systematic review published in the medical journal Applied Physiology, Nutrition, and Metabolism in 2016. The scientists analyzed the influence of various stretching types on performance and injury frequency. The study’s key finding: neither static stretching nor proprioceptive neuromuscular facilitation (stretching with resistance) had a significant impact on preventing any type of injury, including overuse injuries.
Trends and Risks
Many complex functional exercises popular on social media demand excellent joint mobility, neuromuscular control, and general physical preparedness. Blindly copying them without considering the context is a frequent cause of overload. Here is an overview of popular exercises that require special control during execution, along with an analysis of potential risks.
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Lying Leg Raises
Technique: Press your lower back into the floor, tense your core. Slowly raise your legs, managing your back position.
Risks: The stomach lifts into a “tent” (the rectus abdominis muscles bulge under load), and the primary work is done by the iliopsoas muscle rather than the abs, often causing compression in the lumbar spine.
Lying Leg Raises (Photo: cross-expert.com)
Banded Glute Kickbacks
Technique: Keep your torso still, avoiding an arch in your lower back. Move your leg using glute effort, not momentum.
Risks: This frequently leads to excessive arching in the lumbar spine. The main load falls on the intervertebral joints instead of the gluteal muscles.
Banded Glute Kickbacks (Photo: atlet-torg.ru)
Burpees
Technique: Squat down, placing palms on the floor, then hop into a plank. Movements must be smooth and controlled.
Risks: The high impact load on the spine and joints during rapid execution demands coordination across all muscle chains.
Burpees (Photo: sports.ru)
Box Jumps onto a High Box
Technique: Select a height you can clear without a large swing. Land softly and quietly on slightly bent knees.
Risks: There is a chance of not reaching the platform and sustaining a shin injury, plus extreme strain on the Achilles tendons and knees.
Box Jumps onto a High Box (Photo: cross-expert.com)
Single-Leg Deadlifts
Technique: Keep your back straight and your pelvis parallel to the floor. Extend your supporting leg backward until it is parallel to your torso.
Risks: This exercise creates significant strain on the lumbar spine and the knee of the supporting leg. If technique is compromised or weight is too heavy, injury and pain in the back and knee can occur.
Single-Leg Deadlifts (Photo: jv.ru)
As sports physician Yuri Sdobnikov notes, when selecting exercises, it is important to focus on individual bodily reaction rather than popularity. Exercises like burpees or single-leg deadlifts are excellent tools for achieving fitness goals. But in rehabilitation after injury, specialists follow a simple principle: if a movement causes pain, it must be modified or replaced.
Yuri Sdobnikov:
“People come to me who have eliminated pain with the help of properly chosen exercises. But the opposite also happens. Sometimes the cause of pain is a serious injury requiring surgery, not just training. Or the issue lies in related problems: for instance, a knee hurts due to hip joint stiffness. The root of the problem is often lifestyle related: if a person sleeps four hours and lives under stress, no exercise will help.”
Furthermore, the risk of injury is built into our DNA. For example, certain variants of the SOD2 gene (Ala16Val polymorphism, CC, CT, TT genotypes) are associated with increased muscle susceptibility to damage following intense exertion.
Dmitry Krivosheev, head of research and educational projects at Genotek company:
“Individuals with these SOD2 gene variants should observe rest intervals between workouts, monitor sleep quality, and enrich their diet with antioxidants. Antioxidants include Vitamins C and E, and carotenoids—natural pigments found in red and orange produce like carrots, pumpkins, and tomatoes.”
There is no universal solution. The security and effectiveness of any methodology are determined by a person’s unique characteristics. The foundation for progress is a mindful, personalized approach guided by professionals.
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