Latest articles by Sam Hopes
We've spent years testing the best massage guns — these are the 3 to buy
Review We've tested the best massage guns to boost recovery and reduce muscle soreness and picked our top three choices, plus recovery alternatives if you want to try something else.
You don't need sit-ups to sculpt strong abs, just these 4 moves and a kettlebell
You can build a strong, sculpted core without sit-ups, crunches, or planks using one kettlebell.
According to a Pilates teacher, this is the one move every beginner should learn for a strong, stable core
A qualified Pilates teacher shares an essential abs exercise for beginners.
I'm a personal trainer: These 5 'slow' moves are better than 100 lunges for building strong glutes
This lower-body workout strengthens and grows your glutes without glute bridges or lunges.
I teach mobility for a living: Unstick your hips and strengthen your abs using 5 moves that are better than sit-ups and Russian twists
You can build stronger core muscles while strengthening and lengthening your hips with this five-move routine.
I'm a personal trainer: Why you should sit in a Spanish squat for 45 seconds to build strength without knee pain (it feels better than any stretch)
Spanish squats are the mobility exercise you might be missing; here's why it's a game-changer.
I've replaced fart walking with 'awe walks,' and it has transformed my morning routine
Instead of walking workouts, I tried 'awe walks' to see if they would transform my morning routine, and I learned several things along the way.
This shoulder strengthening exercise can increase mobility and boost your range of motion — it's seriously improved my tight shoulders
I love this exercise for improving my shoulder health, and it only takes a few minutes.
I'm a personal trainer, and I'm begging you to swap pigeon pose or 90/90 for one move — try this instead
The clamshell runner's lunge exercise opens your hips and stretches tight glutes while putting less pressure on your joints; a personal trainer demonstrates.
I'm a personal trainer: These are the 3 moves you need for better stability and balance after 60
Add these three balance exercises to your exercise routine for strength and stability.
I’m a personal trainer: I've been adding frog pose into my routine to help fix my low back pain and build hip stability
Frog pose releases tight hips and can ease symptoms of sciatica when performed properly; here's how to do it, and the benefits.
If you've been sitting for 3 hours straight, your hips and spine are begging for this 3-move reset
We've rounded up three poses to help you unlock your spine and hips after a long day of sitting at your desk. Work these into your routine now!
‘The hips don't lie, but they definitely do tricks,' says a mobility coach: 3 moves you need for 'liquid' hip mobility
These 3 moves increase mobility, open your hips and increase stability, and you don't need to be advanced to get started.
I’m a personal trainer: Here's why the 5-5-5-30 workout method is trending
The 5-5-5-30 method involves completing 5 reps of 3 exercises, followed by a 30-second plank. Here's whether or not it could help you boost energy and focus.
No, not lunges: This is the one essential exercise I use to boost longevity, knee health and mobility after 50
Build strength and mobility without putting too much pressure on your knees using this single-leg squat variation.
Forget fart walking — I tried 'phone-sober' walks, and this is my honest opinion
The phone-sober trend involves putting your phone away while you go for a walk. Here's everything you need to know, plus my honest verdict.
I've been training my 72-year-old dad for over 6 years: 3 moves we swear by for building functional strength and balance
Three essential strength exercises you can use at any age to stay strong, mobile and stable, and you don't need weights to do them.
I'm a personal trainer: these 3 moves are elite for unlocking strong, stable abs without lying on the floor
Build a strong core without lying on the floor using this trainer-approved three-move abs workout for beginners.
'Nature bathing' is trending: Here's how it could build your mental stamina and boost relaxation
Spending more time in nature is a proven way to reduce your stress levels and generally boost your mental health, and the 20-5-3 rule can help you to get outdoors more.
Pilates, walking and weights: I'm a personal trainer, and here's why the 3-2-8 method is trending
The 3-2-8 workout method involves three strength training sessions, two low-impact workouts like Pilates or barre and 8,000 steps per day. Here's how to get started.
Lift heavy, move easy: The 4-week strength plan for people who hate feeling stiff but love feeling strong
Try this intermediate four-week strength program for building stronger muscles and improving mobility.
I’m a personal trainer: Why 'gorilla squats' are the only move you need for deep hip mobility
The gorilla squat opens your hips, increases mobility and strengthens your legs, and you don't need any equipment to get started.
Stop using stretches to increase mobility — try this 10-minute 'full-body reset' for functional strength and balance
If you're feeling tight and sore, your body might need a reset, and this 10-minute mobility routine can help.
