Having knock knees is a condition in which your knees move inward when you squat down. This inward movement is known as adduction. Weak abductors muscles are a primary cause of the condition. Abductors are the muscles on the outsides of your hips and thighs. To strengthen these muscles, you need to do exercises that involve outward movement of your legs, which is known as abduction. The exercises can be done with machine weights, free weights and body weight.
Seated Abduction
Seated hip abduction is done on an abduction machine. Sit on the seat, place your feet on the foot rests and have the outside of your thighs touching the padded levers. In a controlled fashion, push outward with your legs until you form a "V" shape. Slowly return the levers and repeat for 10 to 12 repetitions.
Side Step-ups
Side step-ups require a weight bench and a set of dumbbells. Stand on the bench with your feet together and the dumbbells held at your sides. Carefully step laterally off the bench to your right and place your foot on the ground. After pausing briefly, step back onto the bench and step off laterally to your left. Continue to step back and forth until you've done 10 to 12 reps with each leg.
Lying Abduction
Lying abduction is done with a dumbbell. Lie on your left side with your left leg slightly behind you and your right leg slightly forward. While holding a dumbbell on your right thigh, lift your leg up in the air as high as you can, slowly it down and repeat. Once you have done 10 to 12 reps, switch sides.
Fire Hydrants
Fire hydrants exercises work your abductors from a quadruped position. This is a position on all fours where your hands are directly under shoulders and your knees are directly under your hips. Once you are into the quadruped, lift your left leg off the floor and up in the air laterally to your left. When doing this, keep your knee and hip bent and try to get your leg parallel to the floor. Slowly lower until your leg is right above the floor and repeat. After doing 10 to 12 reps, switch sides.
Single Leg Deadlift
Single leg deadlifts require dumbbells. Stand with your feet hip-width apart while holding the weights in front of your thighs. Carefully lift your right foot off the floor and extend your leg behind you while you bend your left knee and lower the weights toward the floor. Slowly come back up and repeat. After doing 10 to 12 reps, switch legs. When doing these, try to get the dumbbells to touch the floor and lightly place the toes of your back leg on the floor for balance if need be.
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