Knee ACL Injury Prevention Exercises: Ultimate Frisbee Training Part 3 - Squat Jumps

Insync Physiotherapy

Starting with tall posture, engage your core muscles below the belly button by drawing the lower abs inwards toward the spine. Avoid arching the low back. With arms in a ready position do a one-legged squat with your body weight distributed equally over the foot. Don’t go any lower than a ninety degree bend in the knees, keeping your knees in alignment with your second toe and over your heel as much as possible. Hold for a good long second and then straighten back up with your butt muscles to the start. Do three sets of fifteen repetitions daily. The one-legged squat is a basic strengthening exercise effective in strengthening the quad and posterior hip muscles with the core and balance and proprioception to help prevent ACL injuries in your knee. The key is to keep your inner core low back stabilizing muscles engaged while you do the squat.