14/04/2026
Many athletes regain strength in smaller knee bends — but struggle when the knee goes deeper, especially on one leg.
After ACL reconstruction, quadriceps weakness is one of the most common limitations, affecting single-leg control, landing mechanics, and return to sport.
That’s why rehab should progressively build strength through increasing depth and single-leg demand.
Here are 4 key progressions:
1️⃣ Assisted deep squat
Allows you to explore deeper knee bends with support, building confidence and baseline strength.
2️⃣ Assisted pistol squat (bench)
Introduces single-leg strength while controlling depth and reducing load.
3️⃣ Single-leg deep squat
Challenges quadriceps strength and stability in deeper ranges — closer to real sport demands.
4️⃣ Assisted pistol squat (deep)
Develops strength and control at end-range knee bending, important for absorbing force during landing and deceleration.
Each progression increases load, depth, and control, helping the knee adapt safely.
Returning to sport requires more than just feeling okay — it requires the ability to handle load, control movement, and perform with confidence.
Working towards getting back to sport after a knee injury?
Our Return-to-Sport Program helps you rebuild strength and confidence step by step.
Trial: $97
DM “ACL” for more info.
