The anterior cruciate ligament, or ACL, is named after the cross-shaped design it forms in the knee. Playing an important role for stabilizing the knee joint by connecting the back of the femur to the front of the tibia, the ACL is susceptible to injury and tears. Injuries to the ACL require extensive therapy, and may require surgery. Performing knee ACL exercises can prevent injuries by strengthening the knee joint, or help to rebuild the strength and range of motion in the knee after surgery.
Step-ups
According to the Peak Performance website, the high-bench step-up is one of the best knee ACL exercises for preventing ACL injuries. The exercise is designed to build the strength, balance and flexibility for proper knee function. Start the exercise by using only your bodyweight for resistance and a knee-high box or bench. As the knee gains strength, gradually increase the height of the box and add weight by holding dumbbells.
To complete a step-up, stand next to the box and position one foot on top of the box. Push the foot into the top of the box with a flat foot to bring the opposite foot off the ground. When the knee is fully extended--or straight--slowly lower back down to the starting position. Repeat for 10 to 12 repetitions before switching legs.
Heel Slides
Post-surgery for an ACL can be a difficult time to strengthen the knee, but it's crucial for regaining strength and flexibility in the joint. Heel slides are one recommended to build knee flexion strength by activating the hamstrings.
Lie on your back with both legs straight and arms at the sides. Slide the heel of the injured leg straight towards the hips by squeezing the hamstrings until you feel a mild stretch in the quadriceps. Hold that position for about 10 seconds and slowly return to the starting position. Repeat for five to 10 reps and two to three sets.
Stretches
Stretching the muscles surround the knee ACL can improve function, flexibility and strength to prevent injuries along with rebuilding the knee after surgery. For a hamstring stretch, sit with both knees bent at a 10-degree angle. Push the heel straight down into the floor as you contract the hamstrings on the back of the thighs. Hold the isometric stretch for seven seconds and relax. Repeat on both legs for 10 reps. To stretch the quadriceps, stand facing a wall about six inches away. Place the left hand against the wall for balance and grab the left foot with the right hand behind your back. Pull the heel towards your back to stretch the front of the thigh and hold for 15 seconds. Slowly let the leg return to the ground and repeat on the left leg.
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