bulgarian split squat with dumbbells

Simple ACL Recovery Exercises I Did 7 to 9 Months Post Op

by Rashida Bealin ACL and Meniscus Surgery, Workoutson Posted on

In this article, I will share a few of my ACL recovery exercises 7 to 9 months. To see the exercises I did for 4-6 months, head to my previous blog. Please keep these things in mind before reading:

  • I had ACL reconstruction and meniscus repair in April 2018, a partial meniscectomy in May 2019, and a partial meniscectomy in September 2022.
  • I am NOT a professional of any type (not a doctor, PT, strength coach, etc.) This information is based on MY recovery.
  • Every rehab is different. You may be on a different timeline or receive different instructions than I did.
  • This list does NOT include every single exercise I did. I continued several exercises shown in the blogs and videos from previous months.
  • I did very similar exercises for my meniscus trims, just on a much quicker timeline. They may work well for rehab from several different types of knee injuries.

My ACL Rehab Videos

Banded Monster Walk

This is an exercise I did way earlier in my recovery, but I continued to do it at this stage. While I used it previously for strength, I primarily used it as a warmup exercise to activate my glutes. I would often do it before my strength workouts. To increase difficulty, I would use a thicker band or complete more sets.

  • Requirements: SL strength and balance, hold the entire weight on each leg.
  • Purpose: Glute activation, warmup
  • Muscles Targeted: glutes
  • Timeline in recovery: 3 months+
  • Approximate reps/sets: 10 steps forward and backward 3 times
  • How to add difficulty: Thicker band, move the band to ankles, more sets/reps

Lateral Band Walk

Much like the monster walk, I used this as a warmup during this stage of recovery. It was also to activate my glutes and legs, especially before lifting.

  • Requirements: Enough range of motion for full circles
  • Purpose: flexion, strengthening, cardio
  • Muscles Targeted: hamstring, glutes
  • Timeline in recovery: 3 months+
  • Approximate reps/sets: 10 steps each way, 3 sets
  • How to add difficulty: thicker band, move the band to ankles, increase reps/sets

Yoga Ball Bridge with SL Leg Lifts

This was a hamstring exercise I learned at PT. I would put both of my feet on the yoga ball and lift my hips up into a bridge. Then, I would pick one foot up and lift my knee into the air and my foot out straight before returning my foot to the ball. I alternated legs, trying to keep my hips up the entire time. I typically did 10-15 reps for 3 sets.

  • Requirements: Sufficient hamstring strength and knee strength
  • Purpose: strength, hamstring stamina
  • Muscles Targeted: hamstring, glutes
  • Timeline in recovery: 5+ months
  • Approximate reps/sets: 10-20 reps by 3 sets
  • How to add difficulty: increase speed, hold the leg in the air longer, add a weight across my lap

SL Hamstring Ball Curls

I also did this exercise for hamstring strength, though it is more difficult than the exercise above. I would place one foot on a yoga ball while laying on my back. Then, push my hips up in a bridge. Using the leg on the ball, I would pull the ball under my butt and then push it back out. Repeat for 10-15 reps and 3 sets on each leg.

  • Requirements: sufficient hamstring strength and knee strength
  • Purpose: strengthening, hamstring endurance, speed
  • Muscles Targeted: hamstrings, glutes, lower back (stability)
  • Timeline in recovery: 6 months+
  • Approximate reps/sets: 3 sets of 10-15 reps
  • How to add difficulty: increase the pace, add a weight to my hips, add eccentric (pull fast, push slow)

SL Leg Extension

While I was doing leg extensions for some time, I ramped up the difficulty during this time. I would do single-leg leg extensions using the machine. In the video, I show basic ones, but sometimes I would add an isometric (hold at the top) or eccentric (slowly down) component.

  • Requirements: sufficient ROM and strength
  • Purpose: strengthening
  • Muscles Targeted: Quads, patellar tendon
  • Timeline in recovery: 6 months+
  • Approximate reps/sets: 3 sets of 5-15 reps
  • How to add difficulty: Add weight, pause at the top, go down slowly

Reverse Lunge

Lunges continued to be staples for me during these months. One common variation I did was a reverse lunge. From a standing position, reach one foot back and drop down into a split squat. To stand back up, push off from the back foot and bring it forward. To make it harder, I would add weights, jumps, etc.

  • Requirements: sufficient ROM and strength
  • Purpose: strengthening, balance, power
  • Muscles Targeted: Quads, hamstrings, glutes
  • Timeline in recovery: 3 months+
  • Approximate reps/sets: 3 sets of 10-15 reps
  • How to add difficulty: Add weight, add a jump, go down slower, pause at the bottom

Bulgarian Split Squat

This was another important single-leg squat variation I did. Place one foot behind you and resting on a bench or box. The other leg is in front, putting your body into a lunge position. Essentially, it is a lunge with your back leg elevated.

  • Requirements: sufficient ROM and strength
  • Purpose: strengthening, balance
  • Muscles Targeted: Quads, hamstrings, glutes
  • Timeline in recovery: 5 months+
  • Approximate reps/sets: 3 sets of 10-15 reps
  • How to add difficulty: Add weight or bands, add a jump, go down slower, hold at the bottom

Eccentric Front Step Down

Step-downs were some of the first exercises I did, and I continued them all the way through my recovery. Stand on a box. Put one leg out in front and “step down” like you would on stairs. The key is to slow down and control the motion, focusing on keeping the knee from caving in. During these months, I increased the difficulty with larger steps and weight.

  • Requirements: sufficient ROM and strength
  • Purpose: strengthening, knee control
  • Muscles Targeted: Quads, hamstrings, glutes
  • Timeline in recovery: 2 months+
  • Approximate reps/sets: 3 sets of 10-15 reps
  • How to add difficulty: Add weight, go down slower, increase reps/sets

Eccentric Lateral Step Down

This is a variation of the exercise above. Instead of stepping down in front, I would step down to the side.

  • Requirements: sufficient ROM and strength
  • Purpose: strengthening, knee control
  • Muscles Targeted: Quads, hamstrings, glutes
  • Timeline in recovery: 2 months+
  • Approximate reps/sets: 3 sets of 10-15 reps
  • How to add difficulty: Add weight, make the step higher, go down slower

BB Isometric Split Squat

Isometrics were key ACL recovery exercises 7 to 9 months for me to build strength without irritating my knee as much. You can do an isometric split squat with only body weight, with a medicine ball, with dumbbells, or with a barbell. The barbell version forces more core stability and allows you to use more weight. I would place the barbell on my back and hold a split squat position for 3-10 seconds.

  • Requirements: sufficient ROM and single-leg strength
  • Purpose: strengthening, stability
  • Muscles Targeted: Quads, hamstrings, glutes
  • Timeline in recovery: 5 months+
  • Approximate reps/sets: 3 sets of 3-5 reps
  • How to add difficulty: Add weight, go down slower, pause at the bottom, explode up

SL Lateral Hop (ground or Bosu Ball)

During this part of recovery, I added more and more jumping mechanics. One was a single-leg lateral hop. At first, I would do this on the ground. Just hop to the side on one leg and stick the landing. As I progressed, I would hop from the floor to a bosu ball and stick my landing there.

  • Requirements: clearance to start jumping, SL jumping
  • Purpose: jumping/landing mechanics, knee control, power
  • Muscles Targeted: Quads, hamstrings, glutes, calves
  • Timeline in recovery: 6 months+
  • Approximate reps/sets: 3 sets of 6-10 reps
  • How to add difficulty: Bigger/further jump, add a small weight

SL Lateral Box Jump

I also continued several box jump variations in this stage. Single-leg lateral box jumps were a progression from exercises I was doing the previous month. I would begin on the ground and then use one leg to jump laterally and land on a small box.

  • Requirements: clearance to jump, single-leg jumping, sufficient muscle/knee control
  • Purpose: jumping/landing mechanics, power
  • Muscles Targeted: Quads, hamstrings, glutes, calves
  • Timeline in recovery: 7 months+
  • Approximate reps/sets: 3 sets of 4-10reps
  • How to add difficulty: Bigger box, incorporate additional jumps before or after, use a small weight

Plyometrics ACL recovery exercises 7 to 9 months

Plyometrics became a bigger and bigger part of my recovery as I began to ramp up for back-to-sport activities. There were several variations I would do for my ACL recovery exercises 7 to 9 months, but the purpose was to move quickly while controlling my knee position (not letting it cave in). When I could, I would use a sports ladder or cones, but I demonstrate in the video it’s possible to do without any equipment.

Bunny Hop – Hopping forward with two feet.

Quick Feet In and Out – Two feet in the ladder and then two feet out.

Up and Back – Taking a few steps forward and then back to weave in and out.

SL Hops – Hopping forward on one leg.

SL Lateral Hop – Hopping sideways on one leg

  • Requirements: running, jumping, clearance for single-leg jumping
  • Purpose: speed, power, knee control
  • Muscles Targeted: Quads, hamstrings, glutes, calves
  • Timeline in recovery: 7 months+
  • Approximate reps/sets: Complete each version 2-3 times
  • How to add difficulty: Go faster, jump higher

Watch all of the ACL recovery exercises 7 to 9 months in this video!

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