ACL Prehab
Supine Quad Set | Set up: Lie flat on your back. Bend one knee so your foot is flat, and keep the other leg fully extended with a small rolled-up towel placed under the straight knee. Engage: Tighten the front of your thigh and press the back of your straight knee downward into the towel. Hold & Repeat: squeeze your quad muscles for a few seconds, then relax and repeat as directed. |
Supine Heel Slide | Set up: Lie flat on your back with both legs straight. Move: Slowly slide one heel back toward your buttock, bending your knee, until you feel a gentle stretch in your knee or upper thigh. Hold for a few seconds, then slide your heel back down so your knee is straight again. Then repeat. |
Active Straight Leg Raise | Set up: Lie on your back with one knee bent and your foot flat, keeping your other leg extended straight out. Move: Tighten your thigh muscle (quad) and raise your straight leg up to the height of your bent thigh. Hold for a few seconds, then lower your leg back down, then repeat. |
Straight Leg Raise w/ External Rotation | Set up: Lie on your back with one knee bent and your foot flat, keeping your other leg extended straight out. Rotate & Brace: Turn the straight leg slightly outward so your foot points outward, then brace your core. Lift & Lower: Tighten your thigh muscle (quad) and raise your straight leg up to the height of your bent thigh. Hold for a few seconds, then lower your leg back down, then repeat. |
Side lying Hip Abduction | Set up: Lie on your side with your bottom leg bent for support and your top leg extended out straight. Lift: Engage your hip and raise your top leg upward toward the ceiling, keeping your body aligned. Lower: Slowly lower the leg back down with control, then repeat. |
Clamshells | Set up: Lie on your side with your knees bent, keeping your hips and shoulders aligned directly over one another. Move: Brace your core and lift your top knee upward toward the ceiling while keeping your feet together. Slowly lower your knee back down to the starting position, then repeat. |