Bowed Legs Stretches & Exercises

Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles. See more tight hip exercises: • 7 Tight Hip Stretches ...
Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.
Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.
Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.
Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.
Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.
Related Videos:
10 Best Hip Strengthening Exercises to Relieve Hip Pain:
• 10 Best Hip Strengthen...
Hip Arthritis Stretches & Exercises:
• Hip Arthritis Stretche...
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Dr. Jo is a Physical Therapist and Doctor of Physical Therapy.
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Bowed Legs Stretches & Exercises:
• Bowed Legs Stretches &...
www.askdoctorjo.com/bowed-legs
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

[@AskDoctorJo]

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[@andrewstowell7102]

I've subscribed 🙂,,,,any chance of a video 0n adherent nerve route??????

[@AskDoctorJo]

Thanks. I have a few videos for disc issues. You can find them at: kzbin.info

[@ssk363]

How to contact you for business inquires?

[@ashgrey816]

may i ask doc.. what's the problem in me why i get sneezing when I take my vitamin c?... can you help me doc?

[@suvarnabauskar5118]

Maam I have knee pain

[@t3chnica11y5]

good call to put the leg behind vs in front during the side lying adduction. I have never seen it done that way. It's better!

[@bradp.1946]

Keep up the great vids 👍👍

[@KingSammzy]

I love this woman ❤️

[@ayeshahussain7161]

Your exercises are very helpful and easy .Thank you very much. Your are so kind.

[@AskDoctorJo]

You're welcome.

[@TheGenesis..]

How long have you practiced these exercises?

[@skillsquadskiller]

Is general leg flexibility a necessary/useful addition to work on? Like harmstrings etc

[@vinodsingh-gr1xj]

Thankyou Dr Jo , your videos for leg strengthening and bow legs are helpful.

[@AskDoctorJo]

You're welcome.

[@realisjust6744]

Thanks very much for these exercices

[@AskDoctorJo]

You're welcome.

[@danishzeb9864]

Thank you so much for the explanation. It really helps to do them properly ✌🏼

[@AskDoctorJo]

You're welcome.

[@KshmaKumari-qy9gc]

Hlo brother did this exercises help you to cured bow leg

[@nisarawantongbao7361]

Hi AskDoctorJo I love your info so much , I will try this thank you

[@AskDoctorJo]

Thanks, and you're welcome.

[@maantubles6340]

Thanks for the info. Stay safe.

[@AskDoctorJo]

You're welcome, and thanks. You too.

[@AmjadAli-dg7ll]

thanks your shoulder excercises guided me relieve my pain there, now my child 8 years old has bow leg , could you please advise

[@elmarealtor]

Good one. I’ll try this.

[@Roger85able]

Feeling it in my back

[@joanne362]

I'm gonna try this one, thank u Dr. Jo

[@AskDoctorJo]

You're welcome.

[@technicalknowledge8417]

Helpful video 🙂

[@paramjitmalhi6543]

Nice video thank you so much

[@AskDoctorJo]

Thanks, and you're welcome.

[@haniehtaghizadeh7813]

Hey Dr. How much time is needed to fix bow legs by doing this exercises?

[@lakshmanankomathmanalath]

Thank you.

[@AskDoctorJo]

You're welcome.

[@mtin1792]

Thank you very much

[@AskDoctorJo]

You're welcome.

[@samudrajitroy9601]

Cheers!

[@1968Olympica]

I'm 70 and notice nearly everyone my age is walking more bow-legged; I noticed it in my own gait as I was approaching a windowed store door. What you say about hip weakness contributing to bowed legs makes sense, because I'm taking a shot at avoiding hip replacement surgery. Thank you for this helpful, visual and concise video.

[@AskDoctorJo]

You're welcome.

[@nikke69]

im 15 and notice no one my age has bow-legs. L genetics

[@ashirnura]

@@nikke69 in my early 20s also realised it's rare around me...

[@smazzymilli6029]

Hello

[@happypatel4467]

Can I correct my genetic bow leg ?im 20

[@sophiewu4495]

Dear Doctor Jo, How long are these exercises supposed to take to show results?

[@OddWeird461]

Oh my... Dr Jo, I’ve followed for a long while (just realized I had unfollowed you somehow) and used your videos so many times over the years but this! This is exactly what I need. Thank you so much.

[@AskDoctorJo]

You're welcome.

[@m7mdxt633]

it has been 3 years now, did you get any results?

[@OddWeird461]

@@m7mdxt633 I do if/when I do the exercises consistently. Strengthening your knees and the muscles around them is the best for this issue.

[@RakeshKumar-gb8vl]

Thanks

[@AskDoctorJo]

You're welcome.

[@winnahful]

It really helped me. Thanks so much.

[@AskDoctorJo]

You're welcome.

[@Beast_802UDE]

Does really work on u how much months it take?

[@Homura008]

How much time did it take for you pls tell.

[@lazyanimator1654]

i have a question i cant sit crossing my legs without stressing and Pushing muscle in my hips so it means it can it cause bowed legs ?

[@dharmeshthakker1213]

Thanks Doctor... can you please help me with my doubt. I have bow legs and posterior pelvic tilt also. While trying to treat both, few stretching/mobility excercises contradict, like hamstring (to stretch or strengthen?), or hip (internal rotation or external?)... Kindly guide

[@numanmendoza1147]

very good option really

[@nkosikhonamfungeni3199]

hi Doc, can knock knees be stretched?

[@Roger85able]

Sweet Kelly 💖

[@dhanushgowda8827]

Thanks 🙏

[@AskDoctorJo]

You're welcome.

[@zakwankhan7815]

Thanks you so much. My mother is suffering from severe knee pain .Her leg is bowed shape. I will try this exercise.

[@AskDoctorJo]

You're welcome.

[@anonymousme3571]

Hi sry, any effectiveness from your attempt?

[@simasebtini]

Thanks a lot so informative

[@AskDoctorJo]

You're welcome.

[@samishaikh9962]

Vvv good exercise

[@sayedlouai5366]

Thanks 🌹🌸

[@AskDoctorJo]

You're welcome.

[@AdnanAhmed-yh7ks]

Hello my hamstring are strain and itb muscle is weak first i have to strech hamstring or itb band stretch

[@ashirnura]

Just getting started today, hope I see positive changes

[@Meow_kitten35]

Did it work? Please answer me I need some hope

[@rajatshaw8312]

Thank you 🤔❤️

[@AskDoctorJo]

You’re welcome.

[@TheNeelam9999]

Pl.tell bowed legs can be corrected at the age of 65 with these exercises, or solo ortho.braces are helpful

[@ashirnura]

Hi Doc is there a way I can send a pic of my legs to you to see which exercise would be more effective to me

[@mortezaehsani8943]

Should I have a warm up before doing this exercises?

[@prayashidas2464]

Hey, How long does it take for the correction? Like for how long am I suppose to continue with this

[@user-ps3uw8kc3s]

Ma'am genu recurvatum exercises please

[@ethio4421]

Thank you for the advice! Is this exercise advisable for children? Like 6 years old Please answer my question 🙏 thx again

[@meerameera8483]

Please upload videos for outer thigh reducing workout

[@epicweezie7194]

Very good video, will do this every morning :)

[@user-pq1kq4sh5h]

How's result? Plss reply honestly:>

[@divyadharshini7397]

Do the exercises worked out for u?

[@davidgrana1268]

How to know if its a bone issue or a weak muscles issue? Is like a strength benchmark we should meet?

[@VerteX3066]

Thank you for the video, this is very helpful! A quick question - if I have issues only with one of my legs (knee and ankle varus), should I exercise only that side or both?

[@AskDoctorJo]

You're welcome. Usually working both sides is best.

[@parveenkaur6096]

Same here

[@bangarojupavani6419]

Good to know

[@lynn_1877]

Dr. Jo, is bow leg and false curvature legs the same? And is it normal to have false curvature leg? :))

[@ashgrey816]

may i ask doc.. what's the problem in me why i get colds when I take my vitamin c?... can you help me doc?

[@t3nci]

Hello, I'll start doing it today cause' I feel very uncomtofable with my legs, i wish this works but how long does it take to make my legs straight/normal?

[@sabirmirza6606]

Hello Dr , how many days these exercises will take to correct bowlegs

[@Fun-iz1wi]

Love from India 🇮🇳

[@nomaankhan1773]

Bhai kuchh hua exercise se

[@titusakila1211]

Super super thanks

[@AskDoctorJo]

You're welcome.

[@moja3699]

Thank you for the video ! But how do I know if my bowed legs are a bone/joint issue or weak muscles issue ?

[@santimedina4443]

Hey Doctor Jo, when I’m doing the second exercise it feels like there’s two things flicking each other on the inside of my knee. Only when I raise my leg past a certain point tho

[@cgla6935]

Same no one ever had the answer for me though

[@Sid-xw3vk]

Hello Doctor Jo, I didn't have bow legs in the beginning but due to inactivity in the last two years I developed them. Will these exercises help me get rid of them?

[@Hemanth--kumar_12]

Yes but need to be consistent

[@qwertybydemi7391]

how long i have to do it till my bowleg fixed

[@gtoneable]

Like the stretches. What do you mean a bone issue?

[@simranchauhan4755]

Don't you know bow legs 🙄

[@saiyed9450]

How long do you have to do this exercise?

[@youcandoitjr2031]

Great video Dr.! Thank you. How often should I do these exercises? What would be the most effective frequency way to approach these exercises? Thanks.

[@AskDoctorJo]

Thanks, and you're welcome! It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.

[@hamdanikilasa302]

How many days does it take Dr

[@sofiasousapires]

Hi Kali! Love the shirt Dr. Jo! ❤️

[@AskDoctorJo]

🐾 Thanks!

[@medapatisurya3147]

Thank you madam

[@AskDoctorJo]

You're welcome.

[@kernelwiltshire9806]

How long does it takes to see results if you’re dedicated?

[@meerameera8483]

Hi mam tq so much for this amazing video

[@AskDoctorJo]

You're welcome.

[@user-oz9yz2hk5l]

Thxxx

[@AskDoctorJo]

You're welcome.

[@shainbobo9633]

Hi doctor, I think I have false curvature that knees and ankle are touch and internal thigh muscles and soleus muscles are apart.pls help me doctor which kind of exercise should i do.

[@parthlal1222]

Thanks for the wonderful video!! I had one doubt. Is it advisable to perform weighted exercises that put pressure on your legs (e.g. dead lift) if you have bow legs? I am 24 years and i don't experience any pain while lifting weights.

[@AskDoctorJo]

You're welcome! As long as you are using correct form, it should be okay.

[@parthlal1222]

@@AskDoctorJo Thank you!

[@marco_iq18]

Did it work, did your feet return to normal from using these exercises?

[@cdk1473]

I am bowed legs and pigeon toed, all my life. I am in my late forties and for a few years my walking as been getting worst. I recently brought a doorbell camera and I have videos of myself wobbling like I am pregnant. And it discomfort when I walk. Would these exercises help?

[@robertnordeen4631]

I don't have a deformed bones. I had a desk job for many years. After retirement I had meds that caused muscle cramps stiffness. I believe thats we're it started. Stiffness was endless. Like I couldn't do enough stretching. Now I'm taking less meds an finding much relief from stiffness and can walk better. But need to strengthen those leg knee muscles to bring them knees back together. How about using a ball between the knees. Thanks

[@tiennguyen-mg8sx]

Thank you for the video !!! Are those exercises useful for both kind of bow leg: O and X ?

[@AskDoctorJo]

You're welcome. I have a video for knocked knees as well. You can find all my videos on my channel: kzbin.info

[@roshni4375]

Mam plz make a video on how to reduce knee gap🙏🙏

[@dilipmudgal364]

can u tell me how much time is needed if I am doing all of these exercise daily and properly. Please guide me

[@kr.6178]

How long it will take

[@neligucek7903]

Thank you so much for that video Dr♥︎...it really helps me💜💜

[@AskDoctorJo]

You're welcome.

[@rockyamal3107]

Does it wrk

[@aartivedi5539]

Cud we use a strip of c!other if no band is there?

[@kavidharshini1339]

Should i do these exercise only if have problem with my knees???eagerly waiting for your reply.....

[@aalishas8438]

I have gap between my knees when I stand with ankles together. But my knees are pointing in. So when I bend, they touch each other and it's weird. Please help....

[@chandlerbesson5084]

How do you find out if its a bone issue or from tight hips? If it's been around for a long time it'd be bone issue? Subscribed 😃

[@AskDoctorJo]

Thanks for subscribing. Not necessarily, but usually if it's something you've always had or degeneration in the knee, those would be bone issues. They still might be worth trying though.

[@nonstopfacts5738]

How long does take for correction??

[@bpbishnoi1605]

Can we do side lunges?

[@princepandey3269]

What time will it take to improve bow legs

[@Mrdan827]

Is there a definitive way to check if your bones are actually bowing instead or just tight glutes or adductors?

[@snehagadge1922]

Get a scannogram of both legs

[@sujatachowdhuri3660]

Can bow legs get straight through exercise

[@smile4rv]

Thank you so much for uploading this video.. I've been having stress for many years because of my bow leg and I found this video and it hurts but works so much and I feel better. I will add this on my everyday exercise routine to fix my leg.. I really appreciate for this video ❤❤❤

[@AskDoctorJo]

You're welcome. Glad it's helping.

[@smile4rv]

​@zee_life2005hi honestly i didnt do this exercise everyday but i absolutely can feel its working strengthening on the weak part of the muscles whats causing to having bow legs and by strengthening those weak muscles you can have right posture that can straightening your legs if its not the bine structure problem which cannot be fixed. If you have weak muscles thats breaking down your posture and having bowed legs you can follow this exercise and its very important to do this exercise right with right posture. I also recommend to use rubber band while you do this exercise and make it harder it will target those muscles more where you want to workout and strengthening them. So pls use rubber band to increase the workout level for these exercise for your better result and pls do not loose your posture while you do this. And do them everyday you will feel having them right posture to straightening your legs. Good luck ❤❤❤

[@smile4rv]

@zee_life2005 hi if i had it everyday probably yes but i have done it only few times sorry. But the effect of this exerice im pretty sure it can be very helpful.

[@juliejudge5094]

What is a good tensor fasciae latae stretch. I am a massage therapist and of course I'm forgetting how to care for myself during this covid-19

[@AskDoctorJo]

I have several IT band stretches (which are really for the TFL). You can find them at: kzbin.info

[@googleways2431]

Awesome maam

[@AskDoctorJo]

Thanks.

[@nikita4439]

How much time will it take to correct bow legs with these exercises and stretches?

[@humdae6738]

NEVER cuz it wont work. Video is waste of time, just for marketing her business.

[@S.O.G.E.K.I.N.G]

@@humdae6738 yah You can't Change genetics Right?

[@mrtalib9867]

@@humdae6738 how do you know at all ? ha

[@riyarajput3605]

You can watch April video

[@abuti_mah_dess1097]

This could help me to get brackets legs doc?

[@abuhanifmdnoman6281]

How many days i will be try it,,and how many days i will get solution???

[@Leo_Fari]

Awesome..u made my day.i was looking for these stretches n ur video popped up..😊😊

[@AskDoctorJo]

😎

[@tanishamalik4640]

Did it work ?

[@user-pq1kq4sh5h]

How's result? Please reply honestly:>

[@iamstill1451]

Did it work ????

[@mohamedgurey4260]

Can i use hip abductor machine at the Gym instead of the ball

[@mikioni]

👏👏thanks

[@AskDoctorJo]

You're welcome.

[@karessthomas1578]

Would this help kids to?

[@godstimeavwenaghegha2grade446]

I have little bowleg, I hope that doing this every day will make my knee get straighten?

[@sslcpannunga8560]

Mam, my age is 21 I have bowed legs. Whether I can use correction bands for that

[@manipurichannel6720]

Sister my legs is bowed legs please tell me a hard and fast exercise to make striaght legs ...