Knock knees is a layman's term for "genu valgum." This postural distortion is characterized by an inward angle of the knees and wide separation of the ankles, and is almost exclusively seen in children. While most usually outgrow the condition, if it persists and is not severe, some exercises may help. The goal with exercises is to work the hip abductor muscles. Weak abductors can cause your knees to move inward.
Resisted Squats
Resisted squats require the use of a flat resistance band. Either use a fitness loop, which looks like a large rubber band, or make a loop with a regular band by tying the ends together. To begin, slip your feet inside the loop and move it up to thigh height, just above your knees. Stand with your feet slightly wider than shoulder-width apart and point your toes forward. At this point, you should have resistance on the band. Slowly lower yourself down by bending your knees and stop when your thighs parallel the floor. Rise back up and repeat. Your goal is to keep tension on the loop throughout the whole movement
Abduction Machine
An abduction machine is operated from a seated position and it works the glutes and hips. After sitting on the seat, rest your legs on the padded lever arms and grab hold of the handles down by your sides. Your outer thighs should be tight on the pads at this point. Keeping your upper body still, move your legs out to your sides as far as possible. Slowly bring them back together and repeat.
Side Step
The side step is a fitness loop exercise performed in a continuous motion. To start, step into the loop and place it on your lower legs about 4 inches above your ankles. Make sure the loop is smooth on your legs. Slightly bend your knees, pick your right foot up and take a lateral step to your right. Place your foot down, lift your left foot and move it over until it is spaced about hip-width away from your right. You should still have tension in the loop at this point. Repeat this motion across the room, then change directions.
Bound Angle Pose
Weak abductors are often accompanied with tight adductors. These are the muscles on the inside of the thighs that produce inward movement. The bound angle pose is a yoga exercise that lengthens the adductors and whole groin area. To begin, sit on the floor with your knees bent and feet flat. Keeping your back straight and torso upright, lower your knees toward the floor on your sides and place your feet sole to sole. Grasp your feet and pull them in as far as possible. As you do this, keep lowering your legs toward the floor. Once you have gone as far as you can, hold for 30 to 45 seconds. The goal with this pose is to get your legs flat on the floor, but only go as far as possible.
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