Gym Leg Workouts for ACL Recovery

There’s not an injury out there that’s pleasant, but ACL tears are unique in that they make your knee feel incredibly vulnerable. The anterior cruciate ligament (ACL) is instrumental in holding your knee in place, which means tearing it can make you feel very wobbly.

You’ll likely need crutches or a brace for a few weeks, with weight bearing as determined by your surgeon. Your doctor will likely give you clearance to walk without the crutches in two to six weeks, depending on the surgery and your recovery. But keep in mind that you’ll be relearning to walk, not clocking miles. Over the course of the next three to six months you might be able to move on to an elliptical machine or stair climber, eventually graduating to running.

Move 1: Leg Press

Start by adjusting the leg press machine to the proper height. The seat should be close enough to the platform that you start in a squat position and finish with your knees straight. Be aware that you may only be capable of a partial squat that doesn’t achieve a full 90-degree angle, depending on what type of surgery you’ve had. Use light weight to avoid damaging your knee. Sit in the seat and place your feet on the platform in the same stance you would use to squat. Perform 15 repetitions.

Move 2: Leg Curl

This is the opposite of the leg press motion and works your hamstrings. Sit in the leg curl machine with your legs straight at the top. Pull the pad down, bringing your heels toward your butt. Perform 15 repetitions.

Move 3: Hip Abduction and Adduction

You can use this machine to work both the inside and outside of your thighs. Start with the pads half a foot from each other and squeeze your legs between them. Press out to the side to work your abductors for 10 reps.

Then start with the pads out as wide as you can and pull them in close together to work your adductors for 10 reps.

Move 4: Aerobics

Picking an aerobic exercise that’s low-impact but that still works your legs will help move blood through your injury and boost recovery. Ask your doctor or physical therapist if you can start by riding the stationary bike, swimming, or walking on the treadmill for 30 minutes to an hour at a moderate intensity.

Move 1: Squat

Start in a standing position. Using only your body weight as resistance, squat down as low as you can comfortably, then stand back up. You may be unable to squat down to a 90-degree angle, especially if you’ve had meniscus repair. So be cautious and listen to your body because you might need to make modifications to your normal routine. Perform 20 repetitions. If you can do body-weight squats without pain, try performing 10 reps while holding a dumbbell at chest height for 10 reps.

Move 2: Step-Ups

When you begin this exercise, use a 2-inch box and step up and down with the same foot 10 times on each side. You can use up to a 6-inch box (without any weight) during the rehab phase.

Move 3: Posterior Lunge

Begin the posterior lunge standing with a dumbbell in each hand. Step your leg out behind you, bending both knees to 90-degree angles if you’re able to. Step back to the center and switch sides. Perform 10 reps with each leg.

Move 4: Aerobics

Eventually you will ask if you can start using an elliptical or even a stair climber for your aerobic workout. Jogging still isn’t the best idea because of the sudden impact to your knee. Try to up the intensity slightly in this workout, and keep the cardio portion between 20 minutes and an hour.