ACL Information Center

Proper warm-ups, consistent training/conditioning, practicing landing skills and direction changes, and improving agility may help to prevent ACL injuries. exercises outside of sports specific training can also reduce the risk of ACL injuries.

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This includes exercises that strengthen the...

• leg muscles

  • Especially hamstring exercises (The hamstring muscles act as secondary knee stabilizers for the anterior translation of the leg)  

    • The firing of the hamstring muscles in female athletes can be slightly delayed, which is why hamstring exercises are crucial.

    • Athletes often neglect working out their hamstrings, which can lead to muscle imbalances that place greater strain on the ACL.

• Core

• Hips

• Pelvis

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Hamstring/quad/hip Exercises (click hyperlinks to view exercise):    

1. Hamstring curls (3 sets of 10)​​

2. supine eccentric hamstring bridge with slider (3 sets of 10)

3. Single-Leg Deadlift (3 sets of 12)

4. Kettlebell Romanian Deadlift (3 Sets of 10)

5. Goblet squat with kettlebell (3 sets of 15)

   • Tip: ​Make sure your knees do not collapse inward/move past your toes. (may substitute with Bodyweight squats) 

6. squat jumps (3 sets of 10) 

   • Tip: ​Make sure your knees do not collapse inward/move past your toes as you land.

7. lateral single leg lunge jumps (3 sets of 10)

8. Reverse Lunges

9. walking lunges

10. Hip Abduction (3 sets of 10)​​​​​​​​​

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Core/Pelvic Exercises (click hyperlinks to view exercise):

1. Side Planks

2. planks

3. bridges

4. Straight Leg Raises

5. Flutter Kicks