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ACL Prevention for Female Athletes: 3 Exercises Every Player Should Do

Female athletes are 2–8 times more likely to suffer an ACL tear than their male counterparts. For sports like basketball, soccer, and lacrosse, that risk is even higher. An ACL injury can sideline an athlete for 9–12 months — sometimes longer — and change the trajectory of a career.

The good news? Research shows that prevention programs can cut the risk of ACL tears by up to 80%. With just a few simple drills and movement habits, you can protect your knees and stay in the game.

As a physical therapist and performance coach, I work with athletes every day to bridge the gap between rehab and performance. Here are three prevention-focused exercises every female athlete should know.

1. Glute Bridge March

Why it matters: Strong glutes stabilize the hips and reduce strain on the knees.

How to do it:

  • Lie on your back, knees bent, feet flat.

  • Lift your hips into a bridge.

  • March one knee toward your chest, keeping hips level.

  • Alternate legs.
    👉 Do 2 sets of 12 reps per side.

2. Single-Leg Squat to Box

Why it matters: Builds single-leg strength and trains proper landing mechanics.
How to do it:

  • Stand in front of a box or bench.

  • Slowly lower into a single-leg squat until you lightly touch the box.

  • Keep your knee aligned over your toes.

  • Push back up through your heel.
    👉 Do 2 sets of 8 reps per leg.

3. Nordic Hamstring Curl

Why it matters: Strengthens hamstrings, which protect the ACL during cutting and deceleration.
How to do it:

  • Kneel on a pad, ankles secured (partner or anchored).

  • Slowly lower your body forward, resisting with your hamstrings.

  • Catch yourself with your hands and push back up.
    👉 Do 2 sets of 5–8 reps.

ACL tears don’t have to be inevitable. With the right warm-up, strength training, and movement mechanics, you can dramatically lower your risk. Prevention isn’t just about protecting your knees — it’s about protecting your future in sport.

👉 Download my free ACL Prevention Guide for Female Athletes to get a full warm-up checklist and drills you can start using today.

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