50+ exercises available
Weeks 0-2: Immediate Post-Op Exercises
View Stage Guide →Quad Sets (Quadriceps Isometrics)
The most important early exercise. Re-establish neural connection to your quadriceps muscle after surgery.
Ankle Pumps
Essential for preventing blood clots and reducing swelling. Perform frequently throughout the day.
Heel Slides
Restore knee flexion (bending) gradually. Use a towel or strap to assist if needed.
Straight Leg Raises (SLR)
Build quad strength while protecting your graft. Keep leg completely straight during lift.
Passive Knee Extension
Critical for preventing extension deficit. Prop ankle and let gravity work. Do NOT skip this exercise.
Patellar Mobilizations
Prevent kneecap stiffness by gently moving the patella in all directions.
Weeks 2-6: Early Recovery Exercises
View Stage Guide →Standing Weight Shifts
Begin reloading the surgical leg with controlled weight shifts side to side.
Mini Squats (Wall Slides)
Begin loading the quadriceps in a functional pattern. Limit depth to pain-free range.
Standing Hip Abduction
Strengthen hip abductors while standing. Hold onto support for balance.
Prone Hamstring Curls
Begin hamstring strengthening lying face down. Gentle resistance only.
Standing Calf Raises
Bilateral calf raises to maintain gastrocnemius strength. Progress to single leg later.
Stationary Bike
Low resistance cycling for ROM and cardiovascular fitness. Start with rocking, then full rotations.
Weeks 6-12: Strength Building Exercises
View Stage Guide →Leg Press
Progressive quad and glute strengthening. Control depth and avoid hyperextension.
Step-Ups
Functional movement pattern for quad strength and neuromuscular control.
Single Leg Balance
Proprioception and neuromuscular control training. Progress to unstable surfaces.
Romanian Deadlift (RDL)
Eccentric hamstring strengthening. Essential for hamstring graft patients.
Glute Bridges (Single Leg)
Progress from double to single leg. Excellent glute and hamstring activation.
Lateral Band Walks
Hip abductor strengthening with resistance band. Critical for knee stability.
Months 3-6: Return to Impact Exercises
View Stage Guide →Box Jumps (Step Down)
Introduction to plyometrics. Start with step-down landings before jump-ups.
Running Progression
Structured return to running program. Walk-jog intervals progressing to continuous running.
Single Leg Squats
Advanced single-leg strength. Critical for return-to-sport readiness assessment.
Nordic Hamstring Curls
Gold standard for eccentric hamstring strength. Injury prevention essential.
Lateral Hops
Side-to-side plyometrics for knee stability and change of direction preparation.
Bulgarian Split Squats
Advanced unilateral quad and glute strengthening with rear foot elevated.
Months 6-9: Sport-Specific Training
View Stage Guide →Cutting & Change of Direction
Progressive cutting drills from anticipated to reactive. Essential for return to sport.
Agility Ladder Drills
Quick feet patterns for coordination, agility, and neuromuscular control.
Reactive Agility Drills
Unpredictable movement training. Critical for sports with reactive demands.
Deceleration Training
Learn to stop safely. Critical for ACL protection during sport activities.
Advanced Plyometrics
Higher intensity jumping, bounding, and reactive plyometric exercises.
Months 9-12+: Return to Competition
View Stage Guide →Sport-Specific Drills
Return to the specific movements and demands of your sport in controlled settings.
Return-to-Sport Testing
Comprehensive functional tests including hop tests, strength symmetry, and psychological readiness.
Long-Term Maintenance Program
Ongoing strength and neuromuscular training to maintain knee health and prevent reinjury.