Knock Knees and Exercise

Knock knees in toddlers is normal, but some adults have a knock knee and don't know why. It is common for a child under 12 to have knock knees because their legs are still in development and it can take for them to reach their teen years to experience their legs straightening out on their own.

However, what about knock knees in adults? Why do some adults in their 20s and older still have knock knees when it should have been corrected once they hit puberty?

The most common knock kneed cause in adults is a weakened hip muscle. Your hip muscles are vital and if they become damaged or are not strong enough it can cause lower leg deformities such as knock knees or bow legs. The good news is there are exercises that can be used to straighten out knock knees with time.

When it comes to knock knee and exercise some experts consider exercises the best way knock knees can be corrected. All of these exercises for knock knee correction require you to do them regularly each day to get the most out of them.

Side Lunges

This exercise is great for knock knee correction because it works the main muscles in the hip area. To perform this knock knee exercise you'll need to stand straight up with your feet spread apart.

Make sure your feet line up with your shoulders and keep your hands in front of your chest. Now take one big step slowly in a stable movement towards the left or right side of your body.

As soon as your feet hit the ground you should bend your knees and push your buttocks backwards. As soon as you bend your knees you should feel a strong contraction which lets you know you're doing the exercise right.

As soon as you feel this contraction you should bring your body back up to its starting position and then repeat going towards the opposite side. So if you started going to your left you should go to your right next.

To make this simple knock knee exercise more effective you can hold a medicine ball in front of your chest.

Side Step Ups

Side step ups are great for strengthening knocked knees because they target the abductor and hip muscles responsible for your lower leg deformity.

To begin this knock knee exercise correction you will need to stand up straight with your right side facing the chair. Now place your right foot on the bench and the left foot should be kept on the floor.

Now raise your body up as slow as you can and then return to the starting position. Now repeat this same procedure on the opposite leg. Do about 10 to 12 reps of this knock knee exercise to achieve the best results.

Cable Abduction

This exercise for knock knees is going to require you use a cable machine. The more you perform this very simple knock knee exercise the stronger your outer hips and thighs will become.

Before you start this knee exercise for knock knees make sure the machine is set at the lowest level and then attach the machine to the lowest part of your right leg. As you perform this exercise make sure your shoulders are facing the weight stack.