Banded Lateral Walk: Benefits and How to Do It Right
Artem OlekhnovychPublished on: 17/10/2026
Banded lateral walk benefits: why side-stepping with a band builds stable hips and knees, how it helps everyday life, and how to do it with good form.
SYP Fitness Exercise Library
Exercise Library: 100 Exercises, Why They Matter and How to Do Them
Every exercise explained by Artem Olekhnovych, personal trainer in Archway and Highgate, London N19. Learn what each move does for your everyday life, what it can help prevent and how to do it with good technique.
Pick a category below or search for an exercise.
- Lower body (15)
- Hinge and glutes (14)
- Upper body push (13)
- Upper body pull (11)
- Core (10)
- Carries and full body (8)
- Cardio and conditioning (9)
- Mobility and stretching (12)
- Balance and prehab (8)
Lower body exercises
Squats, lunges and leg work. These are the muscles behind stairs, getting up from a chair and carrying shopping up the hill, and they protect your knees as you get older.
Hinge and glutes exercises
Deadlifts, bridges and hamstring work. Learning to hinge is how you lift anything off the floor safely, and strong glutes take load off your lower back.
Upper body push exercises
Presses and push-ups for the chest, shoulders and triceps. They help you push heavy doors, lift luggage overhead and get up off the floor.
Upper body pull exercises
Rows and pulls for the back and arms. The best antidote to desk posture, and the strength you use to carry, lift and open things.
Core exercises
Planks, carries and anti-rotation work. A strong core keeps your spine steady when you lift, twist and carry, which helps protect your lower back.
Carries and full body exercises
Moves that train everything at once. Great value for busy people, and the closest thing in the gym to real-life lifting and moving.
Cardio and conditioning exercises
Walking, cycling, rowing and more. Builds the heart and lung fitness that lowers your risk of heart disease and type 2 diabetes.
Mobility and stretching exercises
Stretches and drills that undo long days of sitting. Free up stiff hips, upper back and shoulders so everyday movement feels easier.
Balance and prehab exercises
Balance, grip and joint care. Small exercises that help prevent falls, niggles and injuries, and keep you training for life.
Want a plan built around these exercises?
Artem coaches 1-to-1 at his private studio in Archway, North London, for busy professionals in Archway, Highgate, Tufnell Park and nearby. Every session is planned for your body, your goals and your schedule.
Exercise library FAQs
Which exercises should a beginner start with?
Start with simple, low-risk moves such as the bodyweight squat, glute bridge, incline push-up, dead bug, brisk walking and sit-to-stand. Each guide has an easier version, so you can begin at your level and progress safely.
How many exercises do I need in a workout?
For most busy adults, 4 to 6 exercises covering a squat, a hinge, a push, a pull, a core move and a carry or cardio finisher is plenty. The NHS recommends muscle-strengthening activities on at least 2 days a week.
Can these exercises help with back pain or stiffness?
Many of them build the core, glute and upper back strength and the mobility that help protect your back, but they are not a medical treatment. If you have pain, check with your GP or a physio first.
Can I get help with my technique?
Yes. Artem coaches every exercise in this library 1-to-1 at his private studio in Archway. Book a free assessment and he will check your form and build a plan around you.
Artem Olekhnovych
Single-Leg Glute Bridge: Benefits and How to Do It Right
Artem OlekhnovychPublished on: 17/10/2026
Single-leg glute bridge benefits: why it fixes left and right imbalances, how it helps your back, hips and knees day to day, and how to do it with good form.
Glute Bridge: Benefits, Muscles Worked and How to Do It
Artem OlekhnovychPublished on: 17/10/2026
Glute bridge benefits explained: why strong glutes support your back and hips, how the glute bridge helps everyday life, and how to do it with good form.
Nordic Hamstring Curl: Benefits and How to Do It Right
Artem OlekhnovychPublished on: 17/10/2026
Nordic hamstring curl benefits: why it is one of the best proven ways to protect against hamstring strains, how it helps daily life and how to do it.