12 ACL injury prevention exercises and tips

Staying active is one of the best things you can do for your mind and body. If you enjoy sports or activities that involve quick turns, pivots, or changes in direction — like soccer, basketball, tennis, or dancing — your knees rely on the anterior cruciate ligament (ACL) for support and stability during those movements.

While your ACL — which connects your thigh (femur) and shin (tibia) bones in your knee joint — is strong and resilient, injuries can sometimes happen. This can temporarily make everyday movements, like walking comfortably,  more challenging.

“Anyone can experience an ACL injury, though athletes and active individuals are at a higher risk,” Mary Kimbrough, PT, DPT, a physical therapist at Hinge Health says. You can support your knee and lower your injury risk by building strength and agility through targeted ACL and knee exercises. 

Learn about how to support your knee health with these ACL injury prevention exercises recommended by Hinge Health physical therapists.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

How to support and protect your ACL

The ACL is a ligament that runs on the inside of your knee, connecting the femur and tibia. It helps stabilize the knee joint, especially during cutting, pivoting, and twisting movements. 

While you can’t directly strengthen ligaments like your ACL, you can reduce your risk of a knee ligament injury by focusing on improving muscle strength, control, and movement patterns that support your knee. Building strong muscles around your knee — especially the hamstrings, quadriceps, glutes, and core — helps your body stabilize and protect the knee joint during everyday and athletic activities.

Most ACL injuries happen without contact, especially from movements like twisting the knee with a planted foot, landing awkwardly, or stopping and pivoting quickly. These motions are common in sports like soccer, skiing, football, rugby, and basketball. ACL injuries can also happen during everyday activities, like losing your balance and tripping over an object, or slipping on the ice and landing awkwardly. Generally, any movement that involves a sudden twist or leads to an unexpected fall can put extra stress on the knee and affect the ACL.

Certain factors can increase your injury risk, such as previous ACL injuries, muscle imbalances (like weaker hamstrings and glutes compared to the quads), and squatting with your knees caving inward. “Strengthening the muscles around your knee can help your knees stay resilient and better handle quick or unexpected movements,” says Dr. Kimbrough.

12 exercises to prevent ACL injury

While it’s not always possible to prevent a knee injury like an ACL strain or tear, strengthening the muscles that support your knee — such as your hamstrings, quads, glutes, and core — can help prepare your knees for sudden movements, including quick turns and changes in direction. Building strength, stability, and flexibility gives your knees more support to handle life’s unexpected motions with more resilience and confidence. Try these PT-recommended exercises to prevent ACL injury. 

Squats are a great way to strengthen your quads, hamstrings, and glutes,which all work together to support your knees and keep you steady during movement. “To make this move more challenging, consider adding dumbbells to increase the intensity,” Dr. Kimbrough says.

How to do it:

• To begin, stand with your feet comfortably apart.

• Keeping most of your weight in your heels, reach your hips back while bending your knees like you’re sitting in a chair. 

• Hold this squat position while you focus on squeezing your thigh and hip muscles. 

• Push through your feet to straighten your knees and return to a standing position. 

Get more information on how to do a squat here. 

This exercise improves hamstring strength and challenges your balance, which helps support knee stability for movements like stepping, bending, and turning. Strengthening these areas can make your knees more resilient during unexpected or quick motions.

How to do it: 

• Stand tall with your feet a comfortable distance apart. Loop a resistance band under one foot and hold the other end in the same-side hand.

• Keeping a slight bend in your standing knee, hinge forward at your hips, reaching your chest and hand toward the floor as your opposite leg lifts behind you.

• Squeeze your glutes to return to standing, bringing your leg back down with control.

• Repeat on the other side.

This move strengthens the muscles that support your knees during side-to-side movements. “Focus on your form — keeping your hip, knee, and ankle aligned — as you do this movement, which helps you build control and confidence, making it easier to handle daily tasks and quick changes in direction,” Dr. Kimbrough says. 

How to do it:

• Start by standing with one foot firmly planted on a step, and the other foot floating off the step.

• Your hips should be level from side to side throughout the exercise.

• Bend through your leg on the step to slowly lower your foot toward the floor.

• Your heel will come to rest lightly on the floor as you hold this position. 

• Push through your leg on the step to raise your foot back to the starting position.  

• Repeat on the other side. 

Planks are an effective way to strengthen your core, which promotes knee stability — especially during activities like jumping, running, or changing direction. “A strong core helps your whole body move with more control and balance,” Dr. Kimrough says. 

How to do it: 

• On a yoga mat or other soft surface, start on your hands and knees with your arms straight and hands placed directly under your shoulders. 

• Extend your legs back behind you, supporting your body on your hands and toes. Your body should form a straight line from the back of your head to your heels (like a regular, raised push-up position). 

• Hold this position, squeezing the muscles in your core and glutes to keep you in alignment. 

• Don’t let your hips dip toward the floor or pop up in the air. 

• Relax your knees to the mat, returning to the starting position.

Get more information on how to do a plank here. 

This side variation of the plank targets your core and fires up your glutes as well, making it a powerhouse move for your knees. 

How to do it:

• On a yoga mat, lie on your side with your legs straight and your feet stacked on top of each other. 

• Place your forearm on the floor, under your shoulder. 

• Push through your feet and forearm to lift your hips up toward the ceiling. 

• Focus on squeezing your core muscles as you hold this position. 

• Lower your hips back to the floor. 

• Repeat on the other side.

Get more information on how to do a side plank here.

This dynamic movement targets your hamstrings. “Strong hamstrings support strong glutes, which can take pressure off the ligaments in your knees,” Dr. Kimbrough says.

How to do it:

• Place an object between your feet and the floor that will slide easily. You may use a folded towel on a hard floor, or a paper plate on a carpet floor. 

• Start on your back with your knees bent and your feet flat on the floor.

• Tighten your butt muscles and push through your feet to raise your hips.

• Slide your feet away from your hips by straightening your knees. 

• Focus on keeping your hips extended as you slide out. 

• Pull your feet back toward your hips.

• PT tip: “Focus on slowly lowering down during the curl,” Dr. Kimrough says. “This helps you build control and knee stability.”

This squat variation helps improve your agility and practice safe landing techniques. “This exercise helps your body get used to absorbing impact and controlling movement when landing from a jump or stepping down, supporting knee stability in the process,” Dr. Kimbrough says.

How to do it: 

• Stand tall with your feet apart and, if comfortable, reach your arms overhead.

• Quickly lower yourself into a squat position.

• Swing your arms downward toward the floor in a smooth, controlled movement.

• Return to standing and repeat.

This powerful move helps prepare your moves for high-impact moves, like exercise routines that involve jumping and running. “Focus on landing softly, letting the balls of your feet touch down gently before your heels, to support knee stability and reduce impact on your ligaments,” Dr. Kimbrough says.

How to do it:

• Stand tall, then send your hips back and down into a squat. 

• Press into your feet to jump up into the air.

• Return to the squat position and repeat.

• PT tip: “Squeeze your butt to boost your power, which can help you lift off the ground,” says Dr. Kimbrough.

This move is a nice progression from the squat jump. It helps challenge your leg strength, all while challenging your single-leg balance. “Focus on landing softly, keeping your hip, knee, and ankle in alignment,” Dr. Kimbrough says.  

How to do it:

• Stand on one foot with the other leg lifted off the floor. 

• Bend your knee slightly, then press into your foot to jump off the floor. Landing lightly.

• As you hop, keep your knees soft and try to land as lightly on your foot as you can.

• Repeat on the other side.

This simple move helps ease tension in your calves. “Flexible calves reduce strain on the knees during bending and squatting activities, helping your lower body absorb force more efficiently,” Dr. Kimbrough says. 

How to do It:

• Start by standing, facing a wall with the palms of your hands flat on the wall.

• Take a good step back with your targeted leg. 

• Pressing your back heel down towards the floor, move your hips and front knee towards the wall. Your back leg should remain mostly straight during this stretch. 

• Make sure that your feet are facing straight forward as you hold this stretch. 

• Repeat on the other leg.

Tight quads can affect the way you move. “Keeping your quads flexible can help your knees move with comfort and control during everyday activities,” Dr. Kimrough says. 

How to do it:

• To begin, stand with your hands holding onto a table. 

• Next, bend your knee, bringing your heel up toward your butt, and grab onto your foot or ankle. 

• Once your foot is secure, gently pull your foot toward your butt until you feel a nice stretch in the front of your thigh and hold.

• Release your foot back to the floor to return to standing. 

• Repeat on the other side.

Get more information on how to do the quad stretch here.

Tight hamstrings can sometimes make sitting down or standing up from a chair feel a bit harder around the knees. “Keeping your hamstrings flexible encourages smooth, comfortable movement and can help you feel more steady on your feet for both chores and exercise,” Dr. Kimbrough says.

How to do it:

• Standing comfortably, straighten one foot out in front of you, placing your heel on the floor with your toes lifting towards the ceiling.

• Hinge at your hips to move your chest toward the floor while your legs remain straight.

• Return to standing. 

• Repeat on the other leg. 

Get more information on how to do a hamstring stretch here. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your ACL injury prevention exercises 

Note: Some of these moves may feel challenging if you’re dealing with knee pain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Tips to prevent an ACL injury

It’s not always possible to prevent an ACL injury, especially when accidents happen, but there are practical steps you can take to lower your risk. Follow these PT-backed tips.

• Warm up before any activity. A good warm-up prepares your body by gently increasing blood flow, activating your muscles, and improving flexibility. “Spending a few minutes doing dynamic moves like high knees, walking lunges, or butt kicks before any workout can help reduce your risk of injury,” Dr. Kimbrough says.

• Engage in strength training and agility training. Keeping your lower body muscles — like your quads, hamstrings, glutes, and calves — strong and balanced supports your knees and absorbs the impact from quick movements or changes in direction. “Agility drills, such as side shuffles and cutting drills, help your body prepare for quick pivots and stops,” Dr. Kimrough says.

• Focus on your form. While everyone’s body is different, paying attention to your form can go a long way in reducing stress on your ACL. “Try doing some exercises in front of a mirror to make sure your hip, knee, and ankle stay in line, especially when landing from a jump or changing direction,” Dr. Kimbrough says. “Avoid letting your knees cave inward, as this can put extra stress on your ACL.”

• Ease into new or high-intensity activities. If you’re starting a new sport or returning after a break, give your body time to adapt, Dr. Kimbrough says. Gradually increasing intensity helps your whole body build strength, coordination, and resilience.

• Talk to your care team if you have concerns. If you’ve had an ACL injury before or feel unsure about your knee stability, consider chatting with a physical therapist or your healthcare provider about extra support, such as braces, for certain activities, Dr. Kimborugh says. They can help determine what works best for your needs.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Clar, C., Fischerauer, S. F., Leithner, A., Rasic, L., Ruckenstuhl, P., & Sadoghi, P. (2024). Reducing ACL injury risk: A meta‐analysis of prevention programme effectiveness. Knee Surgery, Sports Traumatology, Arthroscopy. doi:10.1002/ksa.12542

2. Padua, D. A., DiStefano, L. J., Hewett, T. E., Garrett, W. E., Marshall, S. W., Golden, G. M., Shultz, S. J., & Sigward, S. M. (2018). National Athletic Trainers’ Association Position Statement: Prevention of Anterior Cruciate Ligament Injury. Journal of Athletic Training, 53(1), 5–19. doi:10.4085/1062-6050-99-16

3. Al Attar, W. S. A., Bakhsh, J. M., Khaledi, E. H., Ghulam, H., & Sanders, R. H. (2022). Injury prevention programs that include plyometric exercises reduce the incidence of anterior cruciate ligament injury: a systematic review of cluster randomised trials. Journal of Physiotherapy, 68(4), 255–261. doi:10.1016/j.jphys.2022.09.001