If you have knock knees you're not alone, as millions of people around the world suffer from this problem.

Children are usually the ones who develop this lower leg deformity as part of their growth process.

By the time they reach 8 years old they often grow out of it. However, in some cases, the knock knee deformity doesn't correct itself and some form of treatment is needed.

What are Knock Knees?

Before we get into how to fix knock knees it's important to really understand what it is and what causes it.
Knock knees can be defined as being a misalignment of the knees.

Whenever you try to stand straight up your knees "knock" together and there's a wider than normal gap in between your ankles.

As mentioned earlier, knock knees are often a part of the normal growth process of some children.

However, if a child's knock knees don't straighten out on their own by the time he or she is 8 years old there could be an underlying problem causing the deformity.

Some of the most common underlying causes of knock knees include the following:

• Injury
• A lack of calcium and vitamin D
• Blount's disease

Knock Knee Exercises

By the time you reach a certain age, your knock knees should correct themselves. If not, you may need to perform certain exercises to improve the inward curvature around your knees.

Some of the best exercises for knock knees include:

Side Lunges

Side lunges are one of the best knock knees exercises because it works the external rotators of the hips.
When you work these muscles regularly it helps rotate the inward curvature around your knees into a straighter position.

To do this exercise do the following:

First, you'll need to stand up straight and keep your feet at should width length.

The next step is to step out to the side with your left leg. As you do this make sure you bend your left knee and push your hips backward.

Now, bring yourself back to the starting position and repeat step 2 with your right leg.
Continue to alternate between your left and right legs until you complete one set.

As you do the side lunge make sure your abs are tight and your back is as straight as possible.

Single Leg Bridges

This single-leg bridge exercise is effective for correcting knocked knees because it targets your glutes.

Your glutes are one of the main muscles responsible for keeping your legs as straight as possible.

To do this knock knee exercise do the following:

Begin this exercise by laying down flat on the ground.

As you lay on the floor make sure your back is resting flat on the ground and your knees are bent.

Now raise one of your feet upwards to the ceiling, while keeping your hip directly above your hip.

Next, you're going to want to push through with your heel and lift your glutes off the floor.

To avoid straining yourself make sure you only lift your glutes above as far as you can go without it feeling uncomfortable.

Step-up to Knee Raise

The step-up to knee raise is another great exercise to help correct knock knees.

This exercise works because it helps strengthen the hip abductors.

Your hip abductors are a group of muscles known to help keep your knees and lower leg aligned properly.

To do this knock knee exercise do the following:

First, you'll need to stand up straight in front of a box or step.

Now with your hands on your sides and your feet separated you should start by stepping onto the box or step with your right foot and then push your left knee upward to your chest area.

Next, return your left foot to the ground and then step down with your right foot and go back to the starting position to complete one rep.

Repeat the first 3 steps above for about 10 reps and then switch sides.

As you perform this exercise daily you'll be strengthening your hip abductors, which in turn will help realign your knock knees gradually.


These are 3 of the best exercises to correct knock knees. The best part about performing these exercises is that they can be done at home.

The most important thing about doing these exercises is staying consistent daily, which will lead to better results.



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