Getty It's amazing what too much time sitting at a desk or on a couch can do. And by amazing, we mean horrible: Weak glutes, poor posture, a powerless core, and tight hips and hamstrings are just some of the consequences. "You bring those imbalances and weaknesses into the gym and start doing even the most basic movements incorrectly as a result," says Florian Roth, a Tier 3 trainer and performance coach at Equinox Soho. Add resistance into the mix, and while you may think you're getting stronger, you're actually putting yourself at risk of injury, he says. "You must first master the following four movements, using proper form, and then allow them to serve as the building blocks from which you can safely advance your training."
1. THE MOVEMENT: PULL
Do: Keep your shoulders down, your chest out, and your chin up. "Most people, especially those who work in an office all day, tend to have a weakened posterior chain, which causes your shoulders to roll