An ACL (anterior cruciate ligament) injury can feel like a major setback—especially for athletes or active individuals. Whether you’ve had surgery or are following a non-operative recovery plan, the right ACL rehab workouts can make all the difference in your healing journey.
In this article, we’ll walk you through the best exercises for ACL recovery, how to progress safely through each stage, and tips to rebuild strength and confidence. Let’s get you back on your feet—stronger than ever.
Understanding ACL Rehab: Why Workouts Matter
The ACL plays a crucial role in stabilizing the knee. When it’s torn or injured, restoring strength, mobility, and function is essential.
Rehab exercises help:
- Improve range of motion and reduce stiffness
- Rebuild muscle strength, particularly in the quadriceps and hamstrings
- Enhance balance and proprioception
- Prevent further injury
A successful ACL recovery isn’t about rushing—it’s about doing the right workouts at the right time.
Phases of ACL Rehab Workouts
ACL rehab is typically divided into four key phases, each with its own set of goals and exercises. Always follow your physical therapist’s guidance, especially after surgery.
Phase 1: Early Recovery (Weeks 1–3)
Goals: Reduce swelling, regain knee motion, activate muscles
Top exercises:
- Quad sets: Tighten thigh muscles while keeping the leg straight
- Heel slides: Gently bend and straighten the knee
- Ankle pumps: Help circulation and reduce swelling
- Straight leg raises: Strengthen the quads without stressing the joint
👉 Focus on gentle, low-impact movement to reduce stiffness.
Phase 2: Regaining Strength and Mobility (Weeks 3–6)
Goals: Improve strength, control swelling, increase motion
Top exercises:
- Mini squats: Strengthen quads and glutes
- Step-ups: Begin balance and coordination training
- Hamstring curls (seated or prone): Rebuild hamstring strength
- Stationary biking: Light cardio without knee strain
👉 Use resistance bands and body weight to gently progress.
Phase 3: Advanced Strength and Balance (Weeks 6–12)
Goals: Build strength, improve balance, and normalize gait
Top exercises:
- Lunges: Strengthen the entire lower body
- Leg presses: Controlled strengthening of knee extensors
- Single-leg balance drills: Improve stability and coordination
- Core workouts: Support overall body mechanics and reduce compensation
👉 Work on symmetry between both legs and begin light agility drills.
Phase 4: Return to Sport/Activity (3–6+ months)
Goals: Restore athletic performance and confidence
Top exercises:
- Plyometric drills (e.g., box jumps): Build explosive power
- Agility ladders and cone drills: Improve coordination and quickness
- Sport-specific movements: Tailored to your athletic goals
- Eccentric training: Slow, controlled lowering movements for joint protection
👉 Your therapist or trainer may perform return-to-sport testing to assess readiness.
Key Tips for Effective ACL Rehab
Rehab isn’t just about doing exercises—it’s about doing them consistently and correctly.
✅ Listen to Your Body
Mild discomfort is normal, but sharp pain or swelling means you’re pushing too hard.
✅ Stay Consistent
Daily movement and regular physical therapy appointments are key to steady progress.
✅ Don’t Skip Warm-Ups
A light warm-up increases blood flow and prepares the muscles for activity. Try 5–10 minutes of:
- Stationary biking
- Light walking
- Gentle stretching
✅ Strengthen Supporting Muscles
Incorporate exercises for your:
- Hip abductors and glutes (to reduce knee strain)
- Calves (for ankle and knee stability)
- Core (to support movement and balance)
✅ Use Equipment Wisely
Tools like resistance bands, balance boards, and foam rollers can elevate your rehab. Just ensure they’re used under guidance.
Common Mistakes to Avoid in ACL Rehab
Even with the best intentions, missteps can slow your recovery. Here’s what to watch out for:
- Skipping phases or progressing too quickly
- Neglecting full range of motion exercises
- Ignoring form during workouts
- Focusing only on the injured leg
Stay patient. Recovery is a marathon, not a sprint.
When to Seek Professional Help
If you experience any of the following, consult your physical therapist or orthopedic doctor:
- Persistent swelling or pain
- Knee instability or buckling
- Difficulty progressing past a rehab stage
- Mental barriers (e.g., fear of re-injury)
Your recovery is as much mental as it is physical—don’t be afraid to ask for support.
Final Thoughts: Get Stronger, One Step at a Time
Recovering from an ACL injury is a journey, but with the right rehab workouts, guidance, and mindset, you’ll come back stronger, faster, and more confident. Stick with your plan, listen to your body, and celebrate every small win.
Kallie Snyder is an author at Stonegate Health Rehab, providing valuable insights, recovery guidance, and rehab resources to help individuals achieve better health and well-being.