The term "knock kneed" describes what happens when the abductor muscles on the outside of the hip are weak. The knees point inward while the ankles point outward. If you have knock knees, perform abductor exercises to strengthen the gluteus medius, gluteus minimus and tensor fascia lata. By strengthening these hip abductor muscles, you will correct this lower body postural distortion.
Standing Abduction with Ankle Weight
Performing standing abduction with an ankle weight works your abductors one leg at a time. Being that you are on one foot, lightly hold onto a chair for balance. After fastening ankle weights to your lower legs, lift your right foot off the floor and raise your leg laterally as high as possible. Slowly lower it down, repeat for a set of reps and switch sides. If your form is compromised due to the added weight, perform the raise without the ankle weights.
Toning Bar Abduction
A toning bar is a weighted bar covered with foam padding. To do an abduction exercise with the bar, lie on your left side, prop your head up with your hand on stack your legs. Place the bar down the length of your right leg and hold it against your thigh as you raise your leg laterally in the air. After pushing as high as possible, slowly lower your leg and repeat. Perform a set of reps and switch sides. If you do not have a toning bar, hold a dumbbell against your thigh for added resistance.
Side Bridge with Leg Raise
A side bridge with leg raise targets the hips and obliques at the same time. To do this exercise, place your right forearm on the floor directly under your shoulder and turn it 90 degrees to your body. Your legs should be stacked at this point. Steadily push your hips off the floor and form a straight line from your shoulders to your heels. While holding this position, raise your left leg in the air as high as possible and slowly lower it down. After doing a set of reps, switch sides.
To work both abductors at the same time, lower your hips toward the floor, push them back up and then raise your leg in the air.
Laying Hip Abduction with Band
Laying hip abduction requires a flat resistance band or tube-shaped band. After securing the band snugly around your lower legs right above your ankles, sit on the floor and lean back onto your forearms. Steadily lift your legs so they are at an angle to the floor and move them outward as far as possible. Slowly move them back in and repeat. When doing this exercise, maintain a slight bend in your knees.
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