Latest articles by Sam Hopes
I'm a personal trainer: Do you make this one mistake with your hip mobility? 3 moves that actually fix it
There's a mistake that many people make with hip mobility, and this is how to fix it, plus three moves to try.
Forget stretching — 3 moves that counteract the physical toll of using a laptop and phone for 8 hours a day
Three moves that counteract the physical toll of using technology all day.
Forget ab wheel rollouts, try this Pilates exercise to strengthen your abs, obliques and shoulders
The ab rollout Pilates exercise can be done without a wheel and still builds strong and stable core and shoulder muscles.
I teach mobility for a living: This 5-move 'flow' builds strength, stability and control all over
Functional strength, balance and mobility can be built using this five-move flow routine from a coach.
Forget Russian twists: The 'German twist' Pilates exercise sculpts strong abs and obliques
This is the Pilates exercise you should try to build strong and stable oblique muscles.
Forget static stretching: I use these 4 dynamic moves to 'unlock' joints in minutes as a mobility coach
Five mobility exercises to move you from clunky joints to liquid hip health.
Forget push-ups — this dumbbell shoulder workout sculpts a strong upper body and core in 3 moves
This upper-body workout chisels strong chest, shoulder and arm muscles without push-ups, using just three exercises.
I’m a personal trainer: These 3 essential 'supportive' squats for beginners build strength, stability and mobility
Try these three squat variations to help build lower-body strength and mobility.
Best cross training shoes 2026: tried, tested and reviewed by personal trainers
The best cross training shoes for weightlifting, CrossFit, and Hyrox, including models from Nike, Reebok, R.A.D, and NOBULL.
Forget sit-ups — this 'halfway sit' builds a strong and stable core without hurting your lower back
Stop sit-ups: The 'halfway sit' fires up your core and protects your spine; a personal trainer recommends swapping them.
I tried this 10-minute mobility routine and it’s a game changer for my stiff shoulders
You can improve upper-body mobility and range of motion with this quick and easy mobility routine from a personal trainer.
5 full-body moves that build strength all over using just a yoga block (and you don't need a gym, either)
These five exercises work your entire body using a yoga block and no weights.
You just need these 4 Pilates exercises to build a strong and stable core, according to a Pilates teacher
Here's how to try the four-move Pilates abs workout yourself.
I unlocked elite hip mobility using these 3 moves for 6 months, and here's the routine I use
Three mobility exercises that can unlock better range of motion and movement quality in your hips.
I swapped crunches and sit-ups for Pilates pikes, and my core strength has never been better
Pilates pikes work your core muscles and test flexibility and mobility; here's how to do it, and why the exercise has helped transform strength.
Less stretching, more mobility: Try these 3 chair exercises to build a strong spine and reduce lower back pain
These chair exercises can increase spinal mobility and stretch out your back after a long day sitting behind a desk.
These 4 moves unstick your hips better than stretches like pigeon — trust me, I'm a mobility coach
Unlock better hip range of motion with four mobility exercises over the next few months.
'Bridal arms' are trending: This simple 3-move Pilates workout sculpts your shoulders, back and biceps
Try this simple Pilates routine to build strong, sculpted 'bridal' arms.
Forget the 'six pack': Build glute stability to protect your lower back with these 3 Pilates moves
These three Pilates exercises build strong, stable glutes to help protect your lower back alongside your core.
I'm a personal trainer: If you 'butt wink' during squats, try this simple trick
Butt winking could be hurting your lower back and preventing you from reaching squat depth; here's how to fix it.
Forget heavy lunges: Try this 'kickstand' squat for game-changing hip longevity and lower-body strength
You can improve lower-body strength, stability and mobility using kickstand squats.
Nope, not planks or crunches: 4 moves a Pilates instructor wants you to try to sculpt a strong, solid core
Four exercises you can use to build a solid, strong core.
Lower-body strength can decline by 5% a year after 50, says a study: Try these 3 Pilates leg exercises to preserve muscle
Lower-body strength can decline by 5% a year after 50, so we turned to a Pilates instructor for three leg exercises to maintain functional strength and muscle.
