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ACL Strength & Stability

Strengthen the muscles around your knee to protect and support your ACL. This low-impact session builds quad, hamstring, and glute strength to keep your knees healthy and stable.

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Workout Breakdown

Warm-Up

Leg Swing

1 set × 30s

Hip Circle

1 set × 30s

Glute Bridge

2 sets × 15 reps, 15 reps

Clamshell

2 sets × 15 reps, 15 reps

Main Workout

Squat (Goblet) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Deadlift (Romanian) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Split Squat (Bulgarian)

3 sets × 10 reps, 10 reps, 10 reps

Glute Bridge (Single-Leg)

3 sets × 12 reps, 12 reps, 12 reps

Step-Up

3 sets × 12 reps, 12 reps, 12 reps

Lateral Lunge - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Single-Leg Balance

3 sets × 30s, 30s, 30s

Cool Down

Quad Stretch

1 set × 30s

Seated Hamstring Stretch

1 set × 30s

Hip Flexor Stretch

1 set × 30s

Calf Stretch

1 set × 30s