5 daily exercises that can help knock knees

What is knock knees?

Genu Valgum, commonly known as Knock knees, is a medical condition in which a person’s knees tilt inward while the ankle stays spaced apart towards out. This condition comes to light in a child’s growth period. When a child starts walking, inward tilted knee helps them balance. Though, with time many overcome this condition. However, some develop permanent knock knees. It is more common in women, but men have it as well.

knock knees

Causes of Knock Knees:

Many genetic conditions such as bone diseases may cause knock knees. Furthermore, obesity can also cause your knees to bend inward, causing them to look like knock knees. Any injury in the thigh bone area or tibia can cause tibia as well. The deficiency of certain vitamins like Vitamin D or calcium can be a possible reason too.

Mild knock knees do not cause many problems, but in some cases, it starts causing difficulty in walking or cause regular knee pains. In such cases, you need to do something to make it better. The good news is, studies have shown that doing certain exercises regularly can certainly make your knock knees better.

You can also go to osteopathic centers like boroondaraosteopathy.com.au for osteopathic treatment for knock knees, arthritis, ligament tears, migraine, and many other medical conditions. Furthermore, we have discussed some very simple exercises that you can do regularly to treat your knock knees.

Side lunges:

Making side lunges is very beneficial for your legs if done correctly. They help you to tone your inner thighs and legs. Knock knees mostly occur due to bad body posture. Side lunges help in aligning your knees in the correct position while improving your body posture, which in turn helps with knock knees. To make side lunges, start with standing straight with your feet at a hip-width distance apart. Then, slowly bend your left knee outwards. Hold the position before slowly pushing off the bent leg to return to your initial position. Repeat with your right leg in the same way.


Kickbacks are very effective in improving your stepping activity. It also helps in strengthening the muscles on the outer thighs. The muscle strength you get from doing kickbacks regularly is very beneficial for improving knock knees. To do kickbacks, you can use an exercise band, easily available in the market. Firstly, stand with feet at hip-width length apart. Then wrap your exercise band below your knees. Start by slowly lifting one leg backward just like you do when you’re about to kick a ball. Hold the position for a few seconds, then go back to your initial position. Repeat the step with your other leg as well.

Sumo squats:

Sumo squats help in keeping your kneecaps and adjoining muscles in the correct position. It helps in improving the movement of your kneecaps by moving them outwards and inwards simultaneously, hence helping with knock knees. To do sumo squats, stand with feet a length wider than your hip width. Turn your feet outwards. Clasp your hands together at your chest or keep it stretched in the front and push your hips down in a squatting position. Remember to keep your upper body lifted with your back straight.

Butterfly Flutters:

Butterfly flutters are part of the yoga family with great benefits for both knock knees as well as other problems. It helps in stretching your knee cap and other muscles that help in rectifying their posture and alignment. To do butterfly flutter, first sit on the floor on a yoga mat or any comfortable area. Bend your knees in such a way that resembles a winged butterfly. Now, bring your feet towards your pelvis area and join them by clasping your hand around them. Now slowly, by keeping your back straight, flap your legs just like the wings of a butterfly.

Single-Leg Band Stretches:

To do this exercise, you will need an exercise band. Anchor the band firmly with an object at your ankle length and stand parallel to it. Slowly stretch the band by swinging your leg to one side. Hold the position for a few seconds, then come back to the initial position.


You should always be very careful while doing exercise. Always remember, exercise should never hurt. Knock knees are generally caused by a vitamin deficiency or muscle weakness, but many people may have a serious condition that can be a result of some underlying bone illness. Hence, it is advisable to go to a professional doctor if you notice your situation worsening or not improving at all.

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About the Author: Alex

Alex Jones is a writer and blogger who expresses ideas and thoughts through writings. He loves to get engaged with the readers who are seeking for informative content on various niches over the internet. He is a featured blogger at various high authority blogs and magazines in which He is sharing research-based content with the vast online community.

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