Five Best ACL Prevention Exercises
Five Best ACL Prevention Exercises
There are many programs with exercises to reduce the risk of ACL injury. Most involve a progressive increase in some form or another. But if we were to choose only five exercises to do, these would be it. This combination works on the muscles needed to reduce injury risk (hip abductors, hamstrings), alignment (knees over 2nd & 3rd toes), and the ability to tolerate impact in general and on a single leg. There is more that can–and should–be done, but performing these five exercises is a great way to begin reducing your risk of ACL injuries.
For a more advanced program that progresses you over time, check out our PreventIQ Programs.
Stability Hop
- Jump forward off one foot and land on the other.
- When landing, be sure landing knee is lined up over 2nd & 3rd toes.
- Step back and repeat.
- Repeat on both sides.
Bulgarian Squat
- Stand on one foot and place the other foot on a bench behind you
- Slowly squat down with the front foot and return to standing and repeat.
- Be sure knee is lined up over 2nd & 3rd toes.
- Repeat both sides.
Side Plank
- Lie on your side resting on your elbow with your knees straight.
- Lift your hips off the floor 6-9 inches.
- Hold 10 seconds.
- Lower and repeat.
Depth Jump
- Stand on a step or box (up to 18″ high).
- Without lowering down, step off the box.
- Land with both feet at the same time and immediately jump back up as high as you can.
- Be sure knees are lined up over 2nd & 3rd toes.
- Step back on the box and repeat.
Stability Ball Hamstring Curl
- Lie on your back with your feet on a stability ball, knees straight.
- Lift your hips off the floor until you form a straight line from your ankles to your shoulders.
- Keeping your hips in this position, pull the ball towards your hips by bending your knees.
- Keep your hips up and allow the ball to return to the starting position by straightening your knees.
- Lower your hips to the floor and repeat.