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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Hip Abduction

Loads the muscles that drive the legs apart, which stabilise the knee on every stride and rarely get trained.

StrengthMachineControlledAll legs exercises All machine exercises

What it works

Legs

How to do it

1Sit with the pads on the outside of the knees.
2Push the legs apart against the resistance, hold, then return under control.
3Leaning the torso forward or back changes which part of the glute you feel — experiment.

Cues that matter

›Pads on the outside of the knees
›Push apart, hold, return under control
›Lean forward or back to shift the feel

Watch a form guide for the hip abduction ↗

Train the same thing

Hip AdductionMachine · Legs
Horizontal Leg PressMachine · Legs
Leg CurlMachine · Legs
Leg ExtensionMachine · Legs
Leg PressMachine · Legs
Lying Leg CurlMachine · 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.