The knees are hinge joints that allow the motions known as flexion and extension. Valgus knee is also known as genu valgum in clinical terms or knock-knees in layman's terms. This condition causes your lower legs to be out at an angle, with your knees close to each other. In children, valgus knee can be severe enough that the knees are touching. In adults, knock-knees are not as serious, but they can be recognizable. Exercises can strengthen the muscles on your outer thigh and hips to help correct your alignment issue.
Step 1
Position two weight benches side by side, and stand between them to do lateral step-ups. Step onto the bench on your left side with your left foot and let your right leg hang in the air. Lower yourself back to the floor and repeat on your right side. Alternate back and forth for 10 to 12 repetitions.
Step 2
Slip a rubber resistance loop around your thighs to do squats. Flatten the loop out right above your knees, and space your feet slightly wider than shoulder-width apart. Apply resistance on the loop by moving your legs outward slightly. Keep this resistance as you lower yourself into a squat. Stop when your thighs are parallel to the floor. Stand back up and repeat 10 to 12 times.
Step 3
Perform seated hip abduction on the abduction machine. Lean back against the backrest, place your feet on the foot holds, and position your outer thighs against the padded lever arms. Press your thighs into the lever arms, and move them out as far as possible. Return to the starting point, and repeat for 10 to 12 repetitions.
Step 4
Fasten a resistance band to your lower right leg leg to do standing abduction. Anchor the other end of the band to a stable object like a table leg or pole. Stand with your left shoulder facing the anchor, and move your leg out to your right side and in the air in an arcing motion. Lower your leg back down, and repeat for 10 to 12 reps, then switch sides.
Step 5
Execute a set of side plank leg raises. Lie on your right side with your forearm flat on the floor,your legs stacked and your left hand on your hip. Push your hips off the floor, and form a straight line from your shoulders to your feet. Lift your left leg in the air as high as possible, and slowly lower it back down. Repeat for 10 to 12 reps, then switch sides.
Tips and Warnings
- Perform your exercises three days a week on nonconsecutive days. Do three or four sets of each exercise.
Things You'll Need
- 2 weight benches
- Resistance loop
- Resistance band
- Hip abduction machine
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