These exercises will guide you from 3 months until 8 months post surgery. It is vital to faithfully adhere to the following program to avoid re-injury to the ACL reconstruction. Having a physical therapist or certified athletic trainer to help guide you through this program is often helpful.

Months 3-4: Jogging Phase

Throughout months 3 through 4 you will work on functional strengthening with moving forwards and backwards, increasing your cardiovascular fitness and starting a jogging progression, core strengthening and overall lower extremity flexibility.


Double Leg Cord Squats

(3 sets of 1-2-3 minutes)

Attach handles of sport cord into waist belt. Sit in chair knees are bent to 90 degrees or slight less. Put cord under balls of your feet so cord is tight. Stand up then squat down 1/3 knee bends one second down, one second up. Keep back straight, eyes looking up, do not fully extend knee. Goal is three sets for three minutes.


You are doing a body squat with the cord as resistance. Continue until muscle fatigue. To help your squat, use a chair when your butt hits the chair stand back up. If too difficult with the cord start with body weight, use a mirror to keep your hips even.