What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Barbell Lunge

Single-leg strength and the balance a bilateral squat never asks for.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Bar on the upper back, step forward into a long stride and lower until the back knee nearly touches, then drive back through the front heel.
2The bar makes balance the limiting factor, so establish the pattern unloaded first.

Cues that matter

›Long step — the front shin stays near vertical
›Back knee to just above the floor
›Push through the front heel to stand

Watch a form guide for the barbell lunge ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell Reverse LungeBarbell · Legs
Belt SquatBarbell · Legs

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.

Join the waitlist →