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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.
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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-Lying Leg Raises
This one’s a classic, and for good reason. It strengthens your outer thighs and hip muscles, which are key to better knee alignment.
How to do it:
- Lie on your side with your legs stacked.
- Lift your top leg up slowly, keeping it straight.
- Lower it back down with control.
- Do 2-3 sets of 15 reps per side.
Feeling fancy? Add a resistance band for an extra challenge.
2. Clamshells Exercise
If you’ve ever felt like your knees cave inward when walking or running, this exercise is for you. It targets the glutes and hip abductors, which help keep your knees in line.
How to do it:
- Lie on your side with your knees bent at a 45-degree angle.
- Keeping your feet together, lift your top knee while keeping your hips steady.
- Slowly bring it back down.
- Repeat for 15 reps per side.
Pro tip: If it feels too easy, you might not be engaging the right muscles—slow it down and focus on control.
3. Step-Ups
This move mimics real-life movements, strengthening your legs while training your knees to stay properly aligned.
How to do it:
- Stand in front of a sturdy step or bench.
- Step up with one foot, making sure your knee stays in line with your toes.
- Push through your heel as you step up, then slowly step down.
- Do 10-12 reps per side.
4. Inner Thigh Squeeze (Using a Pillow or Ball)
Strengthening the inner thighs can help balance out muscle imbalances that contribute to knock knees.
How to do it:
- Sit on a chair with a small ball or pillow between your knees.
- Squeeze it as hard as you can (without holding your breath).
- Hold for a few seconds, then release.
- Repeat 15 times.
Simple? Yes. But it works.
5. Hip Bridges
Glute strength plays a huge role in stabilizing your knees. Weak glutes? More knee problems.
How to do it:
- Lie on your back, knees bent, feet flat on the floor.
- Lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower down slowly.
- Do 15 reps.
Bonus: Add a resistance band around your thighs to activate your hips even more.
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.
