People with bow legs will notice that their legs turn outward around the knees while their ankles and feet stay close together.

Whenever bow legged people stand up straight there is a side gab between their lower legs and knees.

This awkward stance can cause a lot of self-esteem issues for some people.

Luckily, there are a number of bow leg exercises that you can do to improve this awkward stance by turning your legs inward around the knees.


Other than the obvious symptom which is the appearance of your knees when you’re bow legged, there are a few other signs to tell whether you have bow legs or not.

Some common bow legged symptoms include:

  • Pain in the hips or knees.
  • Problems with moving your hips properly.
  • Problems with walking or running correctly.
  • Your knees don’t feel as stable as they should.

Other than the appearance of your knees turning outward, the most common symptom of bow legs is the pain in the hips or knee whenever you stand or try to walk.

A lot of people with bow legs won’t experience these symptoms.

However, usually they are still unhappy with the appearance of their knees bowing outward and want to fix it.

Bow Leg Exercises

Surgical procedures like guided growth surgery and osteotomy are the main two surgeries recommended for treating lower leg deformities like knock knees and bow legs, according to myknockkneefix.

However, most people would much rather try to correct their bow legs without surgery.

The best way to correct bow legs in adults without surgery is to do specific bow leg exercises that have been proven to work over time.

Some of the best exercises for bow legs include:

Lying Hamstring Stretch

This stretching exercise is perfect for correcting bow legs because it targets your hamstring muscle, which will help loosen the muscles around your hips and knees.

Often times our hips and knees can tighten up to the point where it causes the knees to turn inward or outward.

To do this lying hamstring stretch follow these easy steps below:

  1. Lay down flat on your back on the ground. Make sure your back and both of your legs are laid out as straight as possible.
  2. Next, go ahead and extend your right leg into the air as far as you can go.
  3. Now, grab a hold of the back of your right knee with both of your hands and push the leg as far as you can towards the chest area.
  4. Hold this stretched position for at least 20 seconds before releasing and returning to the starting position.

Repeat this stretching exercise with your left leg and do about about 10 reps with each leg.

Sitting Hamstring Stretch

The sitting hamstring stretch is a variation of the lying hamstring stretch but it targets a few different muscles that can benefit people with bow legs.

The main way sitting hamstring stretches helps to correct bow legs without surgery is by increasing your flexibility and range of motion in your hip.

By improving the range of motion in your hip you’ll gradually notice the improvement in the appearance of your bow legs.

To do this hamstring stretch properly follow the steps below:

  1. Begin by sitting down on the floor with your left leg bent around the knee area.
  2. Now, stretch your right leg straight out in front of you while keeping your left leg tucked in at the knee.
  3. Next, bend over while keeping your right leg stretch out in front of you as straight as possible, and make sure your back is as straight as possible.
  4. Hold this stretched position for at least 20 seconds before releasing and returning to your starting position.

Repeat this sitting hamstring stretch for about 10 reps before switching to your other leg and repeating the steps above.

Sitting Adductor Stretch

Another great bow leg exercise is the sitting adductor stretch.

This stretching exercise loosens tight adductor muscles which could be causing your knees to curve outward.

By doing this adductor stretch regularly you’ll be able to pull your knees together and stabilize your hips as well.

To do this simple stretching exercise follow the steps below:

  1. Start off by sitting down on the ground with your knees spread apart. As you begin in this position make sure the bottom of your feet remain together.
  2. Now, straighten up your back and push your chest outward as you bend forward slowly.
  3. Next, push down on your knees with your arms with as little pressure as possible.
  4. Once you’ve reached as far as you can go towards the ground you should hold this position for at least 20 seconds and then release.

Repeat this adductor stretching exercise at least 10 times for the best results.


These are 3 of the best bow leg exercises to correct bow legs in adults without surgery.

The most important thing to note here is to stay consistent with these exercises to get the best results.