Physical-Therapy-at-Bare-Hills_Logo_RGBBy Katie Blosveren and Kyle Glazer

You have now reached Phase 3 of the ACL Dynamic Exercises! Remember to be focused on proper knee mechanics while performing these exercises.  Below we have added some video clips demonstrating these movements. Once you feel comfortable with your performance in this phase, move onto the final phase of our Dynamic Exercise Program!

Side Lunge with Pistol Squat

  • Stand upright hands down by your sides with feet flat, one standing on the glider, and shoulder width apart.
  • Slide laterally with leg on the glider while keeping
    your knee over your shoelaces and your toes and knee pointing forward.
  • Make sure to keep your back straight and chest up, don’t lean to the side.
  • Bend the leg to a comfortable degree around 90 and hold for 1 to 2 seconds.
  • Slowly return to the starting position.
  • Repeat by sliding leg forward into a pistol squat form and return to starting position.

 

 


Front Lunge with Twist and Weights

  • Select weights that add difficulty but are still comfortable.
  • Stand upright hands down by your side with feet flat and shoulder width apart.
  • Step forward with one leg while keeping your knee over your shoelaces and your toes and knee pointing forward
  • Make sure to keep your back straight and chest up, don’t lean to the side
  • Bend the leg to a comfortable degree around 90 and hold for 1 to 2 seconds.
  • Twist your upper body toward the side of the forward leg while staying upright
  • During twist keep legs in lunge position
  • Slowly return to the starting position.

Single Leg Jump from Two Feet with Tape

  • Start standing upright with hands relaxed by your side
  • Squat down, swing your arms, and explode forward onto one leg in a squat position from two feet, jumping over tape.
  • Make sure your knee is in line with your shoe laces
  • Land on the same foot started on, and land with a slightly bent knee.
  • Make sure knee isn’t going in and out during each jump.

 

 


Single Leg Lateral Jump Over Tape

  • Begin standing in an upright position.
  • Crouch down slightly before starting to jump, being sure to keep your back upright.
  • Jump over the tape to the other side.
  • Swing your arms forward to assist with propelling yourself upward.
  • The goal is to jump as high as possible while still maintaining proper form.
  • Be sure to land on a slightly bent knee, rocking from toe to the middle foot descending into deep
    knee flexion and hold.
  • Don’t let your knee go in or out during each jump.

 


For more information on ACL rehab/prevention, schedule an appointment with us CALL: 443-213-0395 or EMAIL: dpatelbarehills@gmail.com.