Whether you’re a gym regular or an exercise first-timer, this circuit – designed by strength coach Dan John – will fix imbalances and reinforce proper movement patterns.

Workout Instructions:

  • Do each exercise back-to-back with minimal rest.
  • Once one round is complete, rest as needed then repeat the whole thing one or two more times.
  • Aim to do the workout once or twice a week to maintain proper alignment.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1a. Front-Leaning Rest

Time: 30 secs
Rest: Straight into 1b

  • Instead of the traditional elbows-to-the-floor plank, use this variation to build scapular stability.
  • From a press-up position, ‘grip’ the floor, squeeze your arms as if you’re holding tennis balls in your armpits, clench your glutes and hold.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1b. Kettlebell Batwing

Reps: 6
Rest: Straight into 1c

  • Lie face down on a bench holding a kettlebell or dumbbell in each hand.
  • Pull the weights up as high as you can, hold for ten seconds and lower.
  • No kit? Lean back against a wall and push your elbows back for the entry-level version.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1c. Glute Bridge

Reps: 20
Rest: Straight into 1d

  • Lie on the floor with your heels close to your glutes.
  • Keeping your heels and shoulders down, raise your hips as high as possible.
  • Lower back to the start.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1d. Heartbeat Squat

Reps: 10
Rest: Straight into 1e

  • Holding a kettlebell or rucksack, squat, keeping your weight on your heels, with your elbows touching your knees.
  • Push the kettlebell out, bring it back in and stand up.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1e. Suitcase Carry

Distance: 20m
Rest: Straight into 1f

  • Hold a heavy kettlebell, dumbbell or bag in one hand and walk, keeping your shoulders back and chest up.
  • After 20m, switch hands, turn and walk back.

Fix Muscle Imbalances With These Corrective Exercises | Men's Fitness UK

1f. Rolling 45

Reps: 5 each side
Rest: As needed, then repeat 1a
Sets: 2-3

  • Lie with one arm and leg out at a 45-degree angle, the other arm in the air and the other leg bent.
  • Roll onto your forearm, looking up at your raised hand, then return to the start.
  • Repeat on the other side.

 

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