Let’s be real—sometimes the difference between a good workout and a sore back is one solid cue.
I’m talking about those short, punchy reminders that help you actually move the way your body was designed to. Because no matter how many squats you’ve done in your life, sometimes you need that little voice saying:
👉 “Booty back, weight in your heels!”
(That’s me. I’m the voice.)
Whether you’re brand new to lifting or you’ve been at it for a while, this is your friendly reminder to check your form. Because even experienced lifters fall into weird patterns when they’re tired, distracted, or just haven’t filmed themselves in a while.
Here are a few of my favorite go-to form cues—and why they work:
🔹 “Booty back, weight in the heels” (Squats + Deadlifts)
This one’s a classic.
If your knees are creeping forward or your toes are doing too much, this brings the focus back to your glutes and hamstrings—where it belongs.
Also, imagine you’re about to sit on a tiny, invisible chair behind you. Yep, right there.
🔹 “Shoulders in your back pockets” (Rows, Deadlifts, Overhead Press)
If your shoulders love to shrug up to your ears, this cue helps you drop them down and back where they belong. Picture tucking your shoulder blades into the back pockets of your jeans. (Bonus: helps avoid neck tension and protects the spine.)
🔹 “Zip your core up” (Literally everything)
Instead of “brace your core,” which sounds vague, imagine you’re zipping up a pair of tight jeans. This naturally engages your deep core muscles, keeps your spine neutral, and helps with stability—whether you’re doing squats, planks, or presses.
🔹 “Like you’re standing on railroad tracks” (Lunges + Split Stance Work)
This one’s a game-changer.
When you lunge, you want your feet about hip-width apart—not like you’re walking a tightrope.
Imagine standing on railroad tracks instead of a balance beam. This wider stance gives you more stability, better control, and helps you avoid that wobbly side-to-side teetering.
🔹 “Big toe, little toe, heel” (Balance + footwork)
Try grounding your foot with this tripod method. You’ll get more stability and avoid wobbling in moves like single-leg RDLs or lunges. Think of your foot like a tripod—three points of contact for a solid base.
🔹 “Show your heart” (Posture + upper body work)
This one helps lift the chest and avoid slouching without over-arching your back. Great for rows, deadlifts, posture resets, and when you’re standing in line at Target trying not to look like a human question mark.
Quick Form Check: Are You Still Moving Well?
✔️ Are your knees tracking in line with your toes when you squat or lunge?
✔️ Are you bracing through your core—or arching your back to compensate?
✔️ Do you feel the muscles you’re targeting?
✔️ Are you moving with control, or just rushing through reps?
Even if you’re feeling good, it’s smart to check in. Your body changes. Stress, tightness, and even your job can affect your movement patterns.
Need an Extra Set of Eyes?
If you’re not sure your form is on point—or just want someone to double-check your squat, pushup, or overhead press—I got you. I offer personalized form reviews. Sometimes one small tweak makes all the difference.
Your workouts should help you feel strong, not sore in weird places.
Keep showing up, keep moving well—and if you ever catch yourself thinking “wait… is this right?”—pause and cue it up.
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