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 Join the waitlist

Reverse lunge

The knee-friendliest lunge there is, so single-leg work can continue through a grumbling knee.

StrengthDumbbellsStep back · drive upAll dumbbell exercises All glutes exercises All quads exercises

What it works

Glutes, Quads

How to do it

1From standing, step backward and lower until the back knee is just off the floor, keeping the front shin close to vertical.
2Push through the front foot to return to standing without touching the back foot down for balance.
3Stepping back rather than forward keeps the shear off the front knee, which is why this is usually the last lunge somebody loses and the first one they get back.

Cues that matter

›Step back rather than forward
›Keep the front shin close to vertical
›Return without touching the back foot down for balance

Watch a form guide for the reverse lunge ↗

Train the same thing

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 →