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The Secret to Bulletproof Knees: 6 ACL Injury Prevention Exercises You NEED to Try!

ACL Injury Prevention Exercises

An anterior cruciate ligament (ACL) [1] injury can end seasons, wreck careers, and leave you facing ACL surgery or months of grueling rehab. Whether you’re an athlete, a weekend warrior, or just someone who wants strong, pain-free knees, ACL injury prevention [2] exercises are a game-changer.

Some people—like female athletes and older people—are at a higher risk due to anatomical differences, biomechanics, and age-related factors. But here’s the good news: you CAN train your knees to be more resilient.

Let’s dive into the best ACL injury prevention exercises to help you strengthen your knees, improve stability, and reduce ACL injury risk for good.

Here’s a step-by-step guide to exercises that decrease injury risk and boost knee control. These are used by athletic trainers, orthopedic specialists, and physical therapists in injury prevention programs for athletes at all levels.

These workouts include advanced movements that require strength, mobility, and endurance. Modify the exercises to suit your abilities and prioritize proper form if needed.

1. Deceleration Training

Stop ACL injuries before they happen. Why? Most ACL tears happen when stopping, landing, or changing direction. This exercise improves neuromuscular control and helps you land softly.

Common mistake: Landing with straight legs—this increases the ACL injury risk!

2. Single-Leg Hops (Improve Balance & Knee Control)

Why? ACL injuries often happen when landing on one leg. This ACL injury prevention exercises builds ankle, knee, and hip stability.

Common mistake: Letting your knee cave inward (valgus collapse), which is a huge risk factor for ACL tears. 

3. Resistance Band Side Steps (Strengthen Key ACL Muscles)

Why? This targets the hip flexors, hamstrings, and glutes, all of which protect the knee joint.

Common mistake: Letting your knees cave inward. Stay strong!

4. Bulgarian Split Squats (Build Strength and Stability)

Why? This single-leg movement strengthens hamstring muscles, quads, and glutes, reducing ACL stress.

Common mistake: Rushing through reps. Focus on control.

5. Nordic Hamstring Curls (Protect Your ACL!)

Why? Weak hamstring muscles increase the ACL injury risk. This move is brutal but effective.

Common mistake: Dropping too fast! Control is key.

6. Agility Ladder Drills (Train Like an Athlete!)

Why? Improves neuromuscular training [3], reaction time, and knee control—all crucial for reducing ACL injury rates.

Common mistake: Landing too hard—this adds stress to the knee joint.

Key Insights Shared by Jerry Shreck in the Interview

1. Why are ACL injuries a big deal for athletes?

A very traumatic injury where the athlete’s going to lose playing time. They’re going to lose their season, and you’re looking anywhere from six months to a year of rehab. And hoping that they can make it back to almost the level of performance they were before they injured themselves.

However, athletes with ACL injuries usually never return to a hundred percent participation rate as they were before; it’s scarce. They can come back and compete if they have a good rehabilitation process and get it all strengthened and support structures. 

2. What are the causes of ACL injuries?

Most ACL injuries occur when the knee is suddenly and forcefully bent, causing excessive stress on the ACL ligaments. Some of the most common causes of ACL injuries include:

3. What are contact and non contact ACL injuries?

An ACL tear can occur during either a contact or a noncontact activity. Noncontact ACL injuries occur when athletes try to change direction, slow down, or land from a jump. Approximately 70 percent of ACL injuries are noncontact and result from direct blows to the knee that cause it to hyperextend or bend inward.

4. Why are women more prone to ACL injuries?

Research in orthopedics has shown that females are two to 10 times more likely than males to suffer an ACL tear in sports such as soccer. Basketball players are twice to seven times more at risk of sustaining an ACL tear than their male counterparts.

5. Tips to avoid ACL injuries

6. Signs of an ACL tear

7. How to diagnose an ACL tear

MRI is the most accurate way to diagnose an ACL injury. If you hear a popping sound in your knee, you may have torn your ACL. Your kneecap might move out of place or be off to the side after an ACL injury. And your knee might feel unstable and be hard to walk on.

Your knee might swell after the injury. You might hear a clicking sound when you bend and straighten your knee. You might lose strength in your leg after a knee injury.

8. Treating an ACL Injury

ACL Injury Prevention for Different Groups

1. ACL Prevention for Females

Women are at a higher risk due to hip-to-knee angles and hormonal factors. Neuromuscular training and core strengthening help balance these biomechanical measures.

Key Focus:

2. ACL Prevention for Older People

Aging reduces joint stability, making ACL injuries more common. Exercises should focus on balance, strength, and mobility.

Key focus:

3. ACL Prevention for Athletes

Athletes returning to high-risk sports like soccer, basketball, and football need pre-season prevention programs to stay safe.

Key focus:

Dr. Michael J. Stuart, an American sports physician and orthopedic surgeon at the Mayo Clinic, has provided insights on ACL injury prevention. Dr. Stuart emphasizes the importance of strength, flexibility, and awareness to reduce the risk of ACL injuries.

He advocates for injury prevention programs that focus on neuromuscular training, which includes exercises designed to improve balance, proprioception, and proper movement patterns. Implementing these programs can significantly decrease the incidence of ACL injuries among athletes.

Ready to Bulletproof Your Knees

Don’t wait until it’s too late! Add these ACL injury prevention exercises to your training and decrease your injury risk today!

Are you tired of knee pain keeping you from doing what you love? Wouldn’t it be great to ease that pain without leaving your house? Good news: You can treat your knee pain at home in just 10 minutes a day. Check out this Knee Pain Solve Program now!

What’s your experience with ACL injuries? Drop a comment below!

Frequently Asked Questions

How can you prevent ACL injuries?

Strengthen the core, hips, and legs, improve balance, and practice proper landing techniques. Neuromuscular training programs help reduce the risk.

Can the ACL heal only by exercise?

A partially torn ACL may benefit from rehab, but a full tear typically requires surgery for full stability.

What is the best support for the ACL?

Knee braces can provide stability, but strong quadriceps, hamstrings, and glutes are the best long-term support.

How to prevent ACL injuries in female athletes?

Strength training, plyometrics, and neuromuscular training help counteract higher knee stress and improve biomechanics.


1. Arnoczky, S. P. (1983). Anatomy of the Anterior Cruciate Ligament. Clinical Orthopaedics and Related Research®, 172, 19–25. https://journals.lww.com/clinorthop/Citation/1983/01000/Anatomy_of_the_Anterior_Cruciate_Ligament.6.aspx

2. Dai, B., Herman, D., Liu, H., Garrett, W. E., & Yu, B. (2012). Prevention of ACL injury, part I: injury characteristics, risk factors, and loading mechanism. Research in Sports Medicine (Print), 20(3-4), 180–197. https://doi.org/10.1080/15438627.2012.680990

3. Di Stasi, S., Myer, G. D., & Hewett, T. E. (2013). Neuromuscular Training to Target Deficits Associated With Second Anterior Cruciate Ligament Injury. Journal of Orthopaedic & Sports Physical Therapy, 43(11), 777-A11. https://doi.org/10.2519/jospt.2013.4693

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