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

You have now reached the fourth and final phase of the ACL Dynamic Exercises! Proper knee mechanics are critical with dynamic exercises. Since this is the most advanced phase, keeping these knee mechanics in mind will be especially important for preventing injury or reinjury.  Below we have added some video clips demonstrating these movements.

Side Lunge with Curtsy

  • Stand upright hands down by your sides with feet flat, one standing on the glider, and shoulder width apart.
  • Step laterally and lunge downwards to a comfortable angle 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.
  • Rise up, and bring your right leg back behind your body, and plant it on the floor as you squat down into a curtsy, holding for 1-2 seconds, and then rise again to the starting position.
  • Slowly return to the starting position.

 

 


Front Lunge with Split Squat

  • Stand upright hands down by your side with feet flat and shoulder width apart.
  • Squat down a little bit and then jump into a split squat with your feet staggered, right leg in front and left leg behind, going down deep into a comfortable angle where the left knee is almost on the floor.
  • After holding for 1-2 seconds, jump back in the air and alternate feet positions.
  • Squat down deep into a comfortable angle while keeping your knees aligned over the shoelaces
  • After holding for 1-2 seconds, rise back into the starting position.

Single Leg Jump from Two Feet with Tape

  • Begin standing in an upright position.
  • Squat down, swing your arms, and explode forward onto one leg in a squat position from two feet.
  • Land on same foot started on and land with a slightly bent knee.
  • Maintain proper knee alignment.

 

 


Squat Jump Over Tape

  • Begin standing in an upright position.
  • Squat down, swing your arms, and explode forward onto one leg in a squat position from two feet.
  • Land on same foot started on and land with a slightly bent knee.
  • Return to starting position
  • Maintain proper knee alignment.

 


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