Wall squats are a perfect way to strengthen your quadriceps muscle in a safe while as the wall provides you support. Good quadriceps strength is a predictor of a successful ACL reconstruction, so working on building as much quadriceps strength prior to surgery is imperative.
To perform this exercise:
Start with 3 sets of 10 reps of this exercise. As you get stronger, you can increase the amount of reps in addition to increasing the amount of time you spend in the squat position.
- Find a supportive wall
- Simply sink down as low as you are comfortable. Ideally start with just a mini squat, and eventually you can progress to having your thighs parallel to the floor
- You should feel the muscles on the front of your thighs working to prevent you from falling.