Fix Knock Knees (Knee Valgus)

Knock Knees or Knee Valgus is a common symptom for hyper-pronated feet.
But Knock knees can occur without foot issues, many from a lack of mobility of the hip muscles mainly the Glute Medius and Glute Maximus with contribution from the Adductors.

In this video, I show 3 exercises that will help you transform your posture, creating a strong and stable hip that will allow the muscles to function as they should.
Knock Knees (Knee Valgus) can be corrected if you are consistent in practicing these exercises.

Intro 00:20
Clamshell (Variation) 03:33
Airplane 05:11
Bridge 07:45

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Consult your Healthcare professional before using any workout suggestions from Grown and Healthy LLC.. Any exercise program may result in injury which may include but is not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of overexertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack or death to reduce the risk of injury, before beginning this or any exercise program. Please consult a healthcare. Provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. © All Rights Reserved

[lizzybraxtontv]

I never realized my knees were knocked until I turned a guy down he yelled "Forget you! With yo knocked knee's a**" now I'm here 😮‍💨

[michaell]

my youth soccer player has both knee valgus and flat feet- I've read that these conditions can limit the off-the-ball explosiveness he would like to develop. Thanks for sharing. These look super simple to incorporate into his routine.

[iBreatheMALICE]

i did those stretches along with you in the video and I immediately felt so much tension released from my hips. thank you man

[holmez]

Thanks G! Navy veteran here this is definitely needed.

[EvaLou]

I also have this and it causes me no pain. Knock knees can also be caused by hyper-mobility, as in my case. I started going to physical therapy for it when I was a teen and was having pain all over when running the mile at school. The doctor looked at my feet and said I do indeed have an arch, but because of my hyper mobility when I stand on my arches they just collapse. Any kind of impact on my body would be uncomfortable because my ligaments couldn’t hold my structure together well. The physical therapist started having me lift weights pretty young and said I would benefit from trying to keep my muscle mass a bit higher than the average person. Unfortunately, a side effect of being hyper-mobile (there is actually a clinical diagnosis for it but I don’t remember) is knocked knees. My knees are in great condition and never hurt but I just think that it looks SO BAD aesthetically speaking. I rather be bow legged. As many athletes are bowlegged and I think bowleggedness is often associated with more highly athletic people and knock knees makes people look more clumsy and physically impaired. I’ve tried everything to fix it but nothing helps.

[aristofanis]

Thank you very much sir for this video! I have knocked knees and no range of motion in external rotation... I've recently started classical ballet despite of my age (49) thinking that this might help but I've just spotted where it was the problem and not how to fix it. Your video is very helpful for me. God Bless you! Greetings from Athens Greece.

[Fritztafer]

Will be checking out your other videos!

[kdemiks]

I’m 16 y/o and i have flat feet & knee valgus 😭 thank you so much🙏🏽i’ll start these tomorrow morning, i’ll come back here to comment my results

[i_anandd]

*I am 20 years old.. I am gonna try it from today... If it works i will edit the comment and update the progress‼️🙌*

[burningshield]

I am telling you man one day your channel will boom

[chrisfrankford]

Thank you . As an amputee I needed to know this

[iamlukeanning]

I don't have knock knees as such but have flat feet and a grade 1 mcl injury on my left and my knee will come in very easily as a result of this, it took me 6 months of doing it twice per week to get to full sets 2x10 airplane 4-4-4-1 internal to external, but it definitely is so so much better now. Tremendous exercise for caving knee.

[TPnofish]

❤awesome! The first motion is new to me, it works and it’s easy to apply especially for the elderly 👍🏻👍🏻👍🏻👍🏻

[GlitterGIRL-jebt]

I have Knock knees but always thought it was normal until my BFF had knock knee surgery but my parents won’t let me my knees hurt and I can’t close my feet together so the video really helped thank you
I am now really self conscious about my knees and want the surgery but I can’t

[johnevelyn]

best knee valgus video I have seen. Thanks you

[lizneel]

Thank you so much for this! Very helpful and one of the best videos I have found for explaining the role the hips play in valgus. Looking forward to incorporating these exercises regularly. Thank you!!

[reneebrody]

New subscriber! Great video. I have flat feet and knock knees. I have always hated my knees. I will definitely do these exercises.

[gertraudvonlindenstruth]

Great Stuff, just what I needed, thanks for the info

[janeperkins]

Thank you so much I had no idea there was ever a remedy for knock knees....new subscriber here

[hfdl]

Thank you bro, I really appreciate you