Knock knees is a condition known medically as genu valgum, and occurs when the knees are touching and the ankles are separated, according to MedlinePlus. This is common in young children before full development takes place, but it can also happen in adults, though not as severely as in children. A common cause is weak abductor muscles that are found on the outer hips. Corrective exercises that involve hip abduction can help you reduce knock knees.
Lateral Lunges
Lateral lunges work the abductors and quadriceps simultaneously. While standing with your feet together, take a long lateral step to your left, bend your knee and push your butt backward. When doing this, do not let your knee go forward past your toes or sideways past your ankle. Step back to the starting point and repeat on your other side. For a variation, do these on a slippery floor surface with your foot placed on a towel. Slide the towel out to your side and slide it back in.
Seated Abduction
Seated abduction requires the use of a flat, rubber resistance band. You can either use a specially designed resistance loop that looks like a large rubber band or you can take a regular band and tie it into a loop. While sitting on a chair, place your feet inside the loop and lift it up to your thighs right above your knees. After you flatten it out, keep your feet where they are on the floor as you move your knees outward as far as possible. Slowly move your knees back together and repeat. When cinching up the band, make sure there is enough resistance.
Standing Abduction
Standing abduction is performed with either a flat resistance band or tube-like band. After fastening one end around your lower left leg, step on the band with your right foot. When doing this, make sure you've taken up the slack to make it taut. Steadily lift your left foot and move your leg in the air to your left as high as possible. Slowly lower it back down, repeat for a set of reps and switch sides. If you lose your balance when doing this, lightly grasp a chair or wall with one hand.
Ball Squeeze
The ball squeeze works your abductors with the help of pressure. While standing with your left side facing a wall, lift your left leg and pinch the ball against the wall with your outer thigh. Your knee should be bent at this point and your thigh should parallel the floor. Steadily apply force into the ball and hold for a second. Release the pressure for a second and squeeze again. After doing a set of reps, switch sides.
Side Plank
The side plank is a yoga pose that strengthens the hip abductors, thighs and abs all at the same time. While lying on your right side with your legs stacked, place your right hand on the floor directly under your shoulder. Steadily lift your hips, straighten your arm and extend your left arm straight above you. Once you have a straight line from your shoulders to your heels, hold until you feel fatigued. Slowly lower yourself down and switch sides. For an easier variation, place your forearm on the floor. To increase the challenge, lift your top leg in the air while you hold the plank.
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