Latest articles by Sam Hopes
I'm a personal trainer, you can build 'liquid' mobility and stability after 50 with this 5-move, 15-minute routine
Increase stability and mobility as you age with this five-move routine that only takes 15 minutes.
Forget leg raises — a Pilates instructor swears by this classic exercise for boosting hip mobility and core strength
Leg circles are a classic Pilates exercise for stronger hips and core muscles; here are the benefits.
We test yoga mats for a living — these are the 5 we'd buy
We've tried and tested the best yoga mats from Manduka, Lululemon, Yogi Bare, Liforme and more, to find the best quality and sustainable brands for your practice.
I'm a personal trainer — if I could choose only one upper-body stretch for you to try, it would be this
Supported fish is a yoga pose that opens your chest and shoulders and melts away spinal tension; here's how to do my variation of the move, and the benefits.
I swapped figure-4 for the 'sleeping pigeon' stretch — here's what happened to my tight glutes and hips
Sleeping pigeon stretch releases tension in your hips and glutes, increasing lower-body flexibility; here's how to do it and the benefits.
The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it
Here's how to do the caterpillar walk for better mobility, and the benefits.
What's the best exercise bike? I'm a fitness expert and these are my top picks for 2026
review The best exercise bikes for home workouts based on our in-house testing
I'm a mobility coach: This 5-move 'barefoot' routine builds full-body balance and stability
Add these five exercises to your routine, and you'll start to notice better stability and balance.
You don't need heavy weights — here's a 5-move ab workout using a yoga block instead
5 yoga block exercises that build functional strength and mobility while strengthening your core.
Child's pose is fine, but here are the 4 mobility exercises I use when my spine and shoulders get stiff from desk sitting
Improve upper-body mobility and relieve tension with four mobility exercises.
I'm a personal trainer, and your posture needs this 3-second 'reset' hack to prevent lower back pain
Prevent poor posture with this quick reset.
I'm a personal trainer and mobility coach: Trust me, this one move unsticks your hips better than stretching
Better range of motion and looser hips start with the right mobility routine, and this is the one move I teach to beginners.
Yes, you can build strength and muscle with kettlebells — and this killer 3-move workout proves it
I have been teaching with kettlebells for years, and this 3-move workout is a killer for your whole body.
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.
