Effective Knock Knee Exercises for Better Alignment

Updated on - 03 Feb 2026

If you struggle with knees that touch each other while your ankles stay apart, you know how it can make everyday movements uncomfortable. Walking, climbing stairs or even standing for long periods may cause pain or strain, and over time it can affect your posture, balance and confidence. The good news is that with the right exercises, you can strengthen the muscles around your knees, improve alignment and reduce discomfort.

In this guide, we’ll look at the causes of knock knees, the most effective exercises and common mistakes to avoid so you can move more comfortably and safely every day.

What is knock knees?

Knock knees is a condition where the knees turn inwards, making the lower legs spread apart. Individuals with this condition face trouble standing up and walking. This could cause knee pain and discomfort that could get worse with time. Common in children, knee knock may need medical attention if it continues into adulthood.

What are the causes of knock knees?

There are many reasons for knock knees, such as:

1. A genetic condition that runs in the family
2. Abnormalities in the growth of bones, causing misalignment of the legs
3. Fractures or injuries that break or alter bone structure
4. Arthritis and other bone conditions
5. Weakened muscles in the hip abductors and quadriceps
6. Vitamin D deficiency that leads to poor bone health.

How to identify knock knees early?

Identifying a potential case of knock knees, especially in childhood or early adolescence, can help adjust the bones and prevent the development of any further complications -

1. Watch if your child’s ankles are apart when he stands up, as this could be a sign of knocked knees.
2. Look at the alignment of children’s legs during a walk, run or workout and consult with a doctor if the knees are pointing inwards.
3. If your child complains of continued discomfort in the knees or hips while walking or running, this could be a sign.

Best exercises for knock knees

Some of the best workout routines are:

• Side Lying Leg Raises
• Clamshell Exercise
• Wall Sits
• Squats
• Step Ups
• Leg Extensions

1. Side lying leg raises

This helps to strengthen the glutes and hip abductors that stabilise the knees. To do this exercise, lie on one side with your legs stacked and support your head with your arms. Lift one leg upward, keeping it steady and straight. Hold for several seconds and lower the leg back. Do 3-5 sets with 15 reps on each side.

2. Clamshell exercise

It provides support to the hips and glutes. Lie on one side and bend your legs at a 90-degree angle with your feet stacked. Lift your top knee while placing your feet together. Lower the knee back to the original pose. Perform 3 to 5 sets with 15-20 repetitions.

3. Wall Sits

It is an effective exercise for strengthening the quadriceps and helps in stabilising the knee joints. To do a wall sit, stand with your back supported by the wall and bring yourself to a sitting pose with knees bent at 90 degrees. Hold the pose for 30 to 60 seconds and keep the knees aligned with the feet. Do this at least 3 times.

4. Squats

This is a popular workout routine that helps build glutes and strengthen hamstrings and quadriceps. Stand straight with feet placed comfortably apart. Lower your body in the pose of sitting in a chair and come back to the starting position. Start with 3 to 5 sets and increase the number with time.

5. Step-ps

As the name suggests, step-ups are done in front of steps or a bench. Step up with one foot, raising your body slightly from the heel. Step back and repeat with the other leg. Do this for 3 to 5 sets with 10 to 15 reps each..

6. Leg extensions

It is a great exercise for overall stability and muscle relaxation. To do a leg extension, sit on a chair with your knees bent and your feet on the ground. Stretch one leg at a time and hold it for several seconds. Perform 3 to 5 sets with 15 to 20 reps each for best results.

Other ways to correct knock knees

In addition to the workout routines, you can also try some other methods like:

1. There are special shoes or orthotics that help with foot alignment. These help improve overall posture.
2. Physical therapy with a licensed professional is also helpful in moderate cases of knock knees.
3. Braces that help with posture are useful in reducing pain and preventing misalignment.
4. In case of extreme pain, surgery can be considered to cure knock knees.

Obtaining a good health policy covering any health issues or surgical expenses for knocked knees is always a smart idea.

Mistakes to avoid while doing knock knee exercises

By avoiding a few common mistakes, you can maximise the benefits of your exercise routine:

• Exercising in a rush: Performing exercises too quickly can reduce effectiveness and increase the risk of injury.
• Overextending the knee: Pushing the knee beyond its natural range can strain ligaments and joints.
• Arching the back: Poor posture can lead to back pain and reduce exercise effectiveness.
• Allowing the foot to roll: Incorrect foot positioning can affect knee alignment and stability.
• Overlooking discomfort: Ignoring pain may worsen the condition or cause injury.

Treating persistent knock knees can be expensive, especially if it requires specialised physical therapy or surgery. Having a health insurance policy in place ensures financial stability even if treatment costs are high.

By following the right exercises and securing health coverage, you can take care of your well-being effectively. Get personalised insurance advice by filling out the form in this blog to stay protected against unexpected circumstances while managing your finances.

Conclusion

Fixing knock knees is not just about doing exercises; it’s about building strength, improving alignment and creating habits that support long-term mobility and comfort. Consistency is key, and paying attention to proper form can make a real difference in results. For chronic or severe cases, professional guidance is essential.

Alongside physical care, securing a family health insurance plan provides peace of mind, covering therapy sessions or surgical needs so you can focus on recovery without worrying about unexpected costs.

FAQs

1. Can I correct knock knees after age 30?

Yes, adults with knock knees can progressively correct their alignment with regular workouts that strengthen the muscles surrounding their knees.

2. Is it safe for children with knock knees to participate in sports?

Because muscle movement improves muscle strength, sports involvement is safe and recommended for the majority of children with mild knock knees. To ensure that sports aren’t making the child’s suffering worse, consider consulting with a therapist.

3. Can a chiropractor help fix knock knees in adults?

Chiropractors are experts in the musculoskeletal system, so they are aware of what to check for patients who have knock knees. They can help people of all ages with knock knees. The knees, hips and spine are typically adjusted for this.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.