A Human Web
Join

Pilates

Knee-kind Pilates after ACL surgery: a 25-minute class in three stages, with no kneeling until you're cleared

A 25-minute Pilates class for after an anterior cruciate ligament (ACL) reconstruction, in three stages. Stage 1 suits the first weeks, stage 2 is for when your team allows more (often from about 2 weeks), and stage 3 adds one-leg control (often from about 6 to 12 weeks). Stop at the end of the stage you've reached. There's no kneeling, and after a hamstring graft the single-leg bridge waits for your team. Your surgeon's and physiotherapist's restrictions come first, and this class doesn't replace your ACL rehabilitation plan. Its structure is our own and untested.

25 minBeginner17 movesBench or box, wall, stepAbs · Quads · Hip flexors · Calves · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Stage 1: a straight knee and a working thigh (the first weeks, as your team allows; about 7 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoOn your back, knees bent if comfortable; breathe into the sides of your ribsHarder: Roll-up (Pilates)
  2. Quad set (static quads)5 holds of 5 s each leg
    Beginner · Quads · 3D demoA rolled towel under the heel, not the knee; press the back of the knee downHarder: Straight-leg raise
  3. Straight-leg raise8 each leg
    Beginner · Quads, Hip flexors, Abs · 3D demoTighten the thigh first so the knee stays straight; other knee bentEasier: Quad set (static quads)Harder: Leg extension
  4. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoSlide the heel towards you only as far as is comfortable, then all the way straightHarder: Hip windshield wipers
  5. Ankle circlesPump the ankles up and down 10 times
    Beginner · Calves, Shins · 3D demoTo keep the blood moving. Stop point 1: if this is your stage, finish with the breath reachHarder: Ankle CARs (controlled articular rotations)

Stage 2: hips and trunk with the knee protected (from about 2 weeks, as your team allows; about 10 minutes)

  1. Glute bridge8 to 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width, knees over your feet; lift to a straight lineEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoHeel leading, leg slightly behind your body lineEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  3. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoFeet together; open only as far as your pelvis stays stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  4. Side kick (Pilates side kick series)8 each side
    Beginner · Hip flexors, Glutes, Hip abductors · 3D demoSmall swings at hip heightHarder: Side-lying leg circles (Pilates side kick series)
  5. Dead bug heel taps6 each side
    Beginner · Abs, Hip flexors · 3D demoKnees bent only as far as is comfortable; tap one heel downEasier: Bent-knee fall-outHarder: Forearm plank
  6. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoWeight even on both feet, knees over your toesEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  7. Single-leg stand2 holds of 20 to 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoBeside a counter, standing knee soft. Stop point 2: if this is your stage, finish with the breath reachEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Stage 3: one-leg control (from about 6 to 12 weeks, as your team allows; about 6 minutes)

  1. Wall side leg lift (standing side kick at the wall)10 each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoStand on the operated leg and lift the other; a hand on the wallHarder: Lateral band walk, band at the feet
  2. Patrick step-down6 to 8 each leg
    Intermediate · Quads, Glutes, Hip abductors · 3D demoA low step; lower slowly with the knee over the middle of your footEasier: Bodyweight squatHarder: Skater squat
  3. Single-leg glute bridge6 each side
    Intermediate · Glutes, Hamstrings, Abs · 3D demoAfter a hamstring graft, only once your team allows loaded hamstring workEasier: Glute bridgeHarder: Barbell hip thrust
  4. Single-leg kick (Pilates one leg kick)6 each leg
    Beginner · Hamstrings, Back, Glutes · 3D demoLying face down, forehead on your hands; bend the knee only as far as is comfortableEasier: Sphinx pose (Salamba Bhujangasana)Harder: Double-leg kick (Pilates double kick)

Finish (about 2 minutes)

  1. Breath reach5 breaths, exhale longer than inhale
    Beginner · 3D demoSitting; then raise your leg if the knee feels puffyHarder: Slow breathing (6 breaths a minute)

Tips

  • Use the ACL surgery guide's working limit: keep pain during and after exercise at 3 out of 10 or less, and ease off any move after which the knee is warmer, more swollen or more painful.
  • Do it 2 or 3 times a week alongside your physiotherapy exercises, not instead of them (our suggestion).
  • There's no kneeling here. In a studio class, ask for a lying or standing version of kneeling moves until your team says you can kneel.
  • After a hamstring graft, leave out resisted knee bending and deep hamstring stretches until your team allows them, often about 12 weeks.
  • A knee that locks, gives way or swells quickly needs checking: see the warning signs on our Pilates after ACL surgery guide.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the knee-kind pilates after acl surgery: a 25-minute class in three stages, with no kneeling until you're cleared take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A step. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 17 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.