ACL Injury Prevention Part 2

Another big key to ACL injury prevention is single leg strength. More specifically a type of strength we refer to as single leg unsupported. The clip below demonstrates a single leg squat. We refer to this as an “unsupported” exercise as the back foot is not in contact with the floor, bench etc. The key to unsupported exercise is that the muscles that stabilize the pelvis behave differently in a true single leg stance. This is essential for injury prevention and for rehab, in fact this is our “return to play” standard. If you can’t perform this exercise. regardless of your size or gender, you are not strong enough to return to play.

This is an advanced version of the the one leg squat that adds an element of instability via and Airex pad. The Airex pad increases the demand on the hip stabilizers, particularly in the frontal plane.

The progressions can be found  at


6 Responses to “ACL Injury Prevention Part 2”

  1. […] the original here: ACL Injury Prevention Part 2 « Michael Boyle's Blog ← silveradoauctions · Working to promote concussion awareness Marathon Ironman Taper | […]

  2. mboyle1959 Says:

    Paul- Single leg squats are great for developing hip stability. Glute med and adductors are important stabilizers so yes. The VMO thing is a little shaky in my mind. Are you a member? If you are type Anterior Knee Pain in the search box.

  3. Mike,

    Love your site and Functional Book. Is single leg squat good to develop the VMO or glute med.? I have a problem with my knee as I walk. it juts out laterally a little. What to do?

  4. Mike,
    In this part of the world the 1 legged squat is pretty rare. Have you ever used this with golfers? I don’t think that many golfers would be able to do even the most simplistic version.

  5. mboyle1959 Says:

    I’m fine with some rounding in hybrids as you mentioned ( BW or light loads). I also am OK with “flat”. I don’t want to reverse the lumbar curve under load but don’t have a problem with it being “neutralized” .

  6. Mike,

    Always like your stuff. I remember reading a while back in your book that on single leg (or hybrid single leg squat) exercises you were okay with losing the natural lumbar curvature since the loads were under 10% bodyweight. You still finding that to be true? Notice in many of your SL squat videos your athletes get a little flat in lumbar region once getting below 90˚ at the knee. Apologies in advance if you’ve already answered this on


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