The 5 Effective Exercises for Knock Knees

Ever caught yourself standing in front of a mirror, noticing your knees leaning in a little too close for comfort? If so, you’re not alone. Knock knees—where your knees touch but your ankles don’t—are pretty common. And while they’re often harmless, they can sometimes lead to knee pain, discomfort, or just make you feel a little off-balance.

The good news? You can work on improving them with the right exercises. No, you don’t need to spend hours at the gym or twist yourself into impossible yoga poses. Just a few simple, consistent moves can help strengthen the muscles around your knees, improve alignment, and maybe even boost your confidence in the process.

Why Do Knock Knees Happen?

Before jumping into the exercises, it helps to know why knock knees occur in the first place. For some, it’s just genetics (thanks, Mom and Dad). For others, weak hip and thigh muscles, poor posture, or even bad walking habits could be playing a role. And if you’ve ever had an injury that affected your legs, that could be a factor too.

No matter the cause, targeted exercises can make a real difference over time. Here’s what to focus on:

Best Exercises to Help Correct Knock Knees

1. Side Lunges

Side lunges target the inner and outer thigh muscles, promoting better knee alignment.

How to do it:

• Stand with feet hip-width apart.
• Take a wide step to the left, bending the left knee while keeping the right leg straight.
• Push your hips back and keep your chest upright.
• Return to the starting position and repeat on the other side.

Perform 10-12 repetitions on each side.

2. Butterfly Stretch

This stretch focuses on the inner thigh muscles, enhancing flexibility and aiding in knee realignment.

How to do it:

• Sit on the floor with your back straight.
• Bring the soles of your feet together, allowing your knees to drop to the sides.
• Hold your feet with your hands and gently press your knees toward the floor.
• Lean forward slightly to deepen the stretch.

Hold for 30 seconds and repeat 2-3 times.

3. Clamshells with Resistance Band

Clamshells strengthen the hip abductors, which are crucial in maintaining proper knee alignment.

How to do it:

• Place a resistance band around your thighs, just above the knees.
• Lie on your side with knees bent at a 45-degree angle, keeping feet together.
• Keep your feet in contact, and raise your top knee as high as possible without rotating your pelvis.
• Pause, then return to the starting position.

Aim for 15 repetitions on each side.

4. Single-Leg Glute Bridge

This exercise targets the gluteal muscles and hamstrings, contributing to better knee support.

How to do it:

• Lie on your back with your knees bent and feet flat on the floor.
• Extend one leg straight out.
• Engage your core and lift your hips upward, forming a straight line from shoulders to knees.
• Hold briefly, then lower your hips back down.

Complete 10-12 repetitions on each leg.

5. Wall Squats

Wall squats help in strengthening the quadriceps and aligning the knees properly.

How to do it:

• Stand with your back against a wall, feet shoulder-width apart.
• Slowly slide down into a squat position, ensuring your knees are in line with your toes.
• Hold the position for 5-10 seconds.
• Return to the starting position.

The Bottom Line

Knock knees don’t have to be a lifelong struggle. With a little patience and consistency, you can strengthen the right muscles, improve alignment, and maybe even walk with a little more confidence.

So, why not give these exercises a shot? A few minutes a day could make a world of difference. And if you ever feel like your knees need extra attention, don’t hesitate to check in with a physical therapist or trainer for personalized guidance.