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.

PocketAthlete Sign up free

Barbell Reverse Lunge

Stepping backwards rather than forwards suits a sore knee, and loading it with a bar makes it a genuine strength lift.

StrengthBarbellControlledAll barbell exercises All legs exercises

What it works

Legs

How to do it

1Bar racked on the upper back, step back into a lunge, lower under control, then drive through the front heel to stand.
2Keep the torso upright; leaning forward shifts the load off the working leg.

Cues that matter

›Step back, lower under control
›Keep the torso upright
›Drive through the front heel to stand

Watch a form guide for the barbell reverse lunge ↗

Train the same thing

Barbell Calf RaiseBarbell · Legs
Barbell Front SquatBarbell · Legs
Barbell Glute BridgeBarbell · Legs
Barbell Hack SquatBarbell · Legs
Barbell 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.