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Best Exercises For Knock Knees

Combat knock knees with precision! Explore a curated list of exercises designed to improve lower limb alignment and alleviate discomfort associated with knock knees.

  • 24 Nov 2023
  • 3 min read

Knock knees is a prevalent lower limb misalignment identified by inward knee angulation when standing. It may cause discomfort and potential problems with posture and gait. To reduce the impact of knock knees, we should include focused exercises in a comprehensive fitness regimen. In this context, we will delve into some exercises that have shown efficacy in addressing knock knees.

List of the best exercises for knock knees


Here are some of the best exercises for knock knees:


  • Side lunges


  • Cycling


  • Butterfly flutters


  • Leg raises


  • Sumo squats



1.      Side lunges


Side lunges are a compound exercise that predominantly focuses on the inner and outer thigh muscles. These muscles have a vital role in rectifying knock knee alignment, making side lunges one of the effective exercises for knock knees. By actively engaging these muscle groups, we strengthen the hip abductors and adductors, enhancing stability and fostering improved knee alignment. The exercise entails stepping sideways with feet held parallel and one knee bending into a lunge position. We can modify side lunges in terms of depth and resistance to cater to different fitness levels, facilitating gradual progress. 

2.      Cycling


Cycling stands as an excellent low-impact cardiovascular activity that enhances overall lower limb strength and alignment. Whether we choose to cycle outdoors or use a stationary cycle, regular cycling fosters joint stability and facilitates the development of the quadriceps, hamstrings and calf muscles. Cycling proves to be a suitable exercise choice for individuals with mild knock knees, as the repetitive motion promotes optimal knee tracking without subjecting the joints to excessive stress.

3.      Butterfly flutters


Butterfly flutters, also referred to as the open and close leg exercise, primarily target the hip adductors, which are key muscles involved in correcting knock knees. To do this exercise, sit on a mat with the soles of your feet pressed together; gently press both your knees towards the floor before lifting them back up. Butterfly flutters contribute to stretching and strengthening the inner thigh muscles, assisting in the realignment of the knees and enhancing lower limb posture.

4.      Leg raises 

Leg raises are an effective exercise aimed at strengthening the quadriceps muscles, which play a pivotal role in achieving optimal knee alignment. To execute this knock knee correction exercise, lie on your back with one leg bent and the other stretched straight out in front of you. Raise the straight leg off the ground to engage the quadriceps and encourage muscle balance around the knee. You can incorporate ankle weights or resistance bands to intensify the exercise and progressively expand the range of motion.

5.      Sumo squats


These get listed as one of the most effective exercises for addressing knock knees. This exercise primarily targets the quadriceps, glutes and adductor muscles, all of which are essential for maintaining knee stability and alignment. To perform a sumo squat, start with a wide stance, and your toes pointed outward. Then, bend your knees to a comfortable angle while keeping your upper body upright. To increase resistance and challenge, incorporate dumbbells or kettlebells into this exercise.

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Taking a proactive approach to improving lower limb alignment and overall musculoskeletal function, engage in targeted exercises to address knock knees. Side lunges, cycling, butterfly flutters, leg raises, and sumo squats demonstrate promising outcomes in strengthening the muscles crucial for correcting knock knees and enhancing knee alignment. Additionally, ensuring access to proper healthcare coverage, including health insurance, can offer peace of mind and support in managing any potential medical needs associated with knock knees. Customising these exercises based on individual fitness levels and gradually advancing while maintaining proper form and technique is vital. If you require medical attention for knock knees, consult a healthcare provider.

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