Hip abductors move legs away from body center. Primary muscles include gluteus medius, minimus, and tensor fasciae latae. Help stabilize hips during unilateral exercises and daily movements
Side lunges target glutes, hamstrings, quads, and inner thigh muscles. Exercise is beginner-friendly and requires space on both sides. Beginners can start with bodyweight only, progress to weights
Calf raises target gastrocnemius and soleus muscles for walking and running. Exercise requires only mat or floor, suitable for beginners. Proper form includes keeping back straight and abs engaged
Gluteus medius is located in outer hip, connecting pelvis to femur. Muscle helps with walking, running, and stabilizing pelvis. Best exercises involve hip abduction and single-limb support
ACL injury occurs from overstretching or tearing the ligament in the knee. Exercises should begin within 1-3 days post-op and continue 2-4 weeks. Focus on strengthening quadriceps and hamstrings, avoiding knee compression. Perform exercises 1-4 times daily, stopping if pain occurs
Single leg squats improve leg resiliency and mobility. Exercise targets glutes, hips, and quad muscles. Begin with chair or box assistance if possible. Choose surface slightly taller than knee height