7 Simple Bow Legs Correction Exercises You Can Do at Home

Bow legs, or genu varum, is a condition where the legs curve outward at the knees while the feet and ankles touch. This condition can occur due to genetics, childhood bone diseases, or improper posture. While severe cases may require medical intervention, mild to moderate bow legs can often be improved through targeted exercises that strengthen and stretch the leg muscles.

Here are seven simple yet effective exercises you can do at home to help correct bow legs.

1. Leg Strengthening Exercise

Strengthening the muscles around the knees, thighs, and hips can help realign the legs over time. Weak muscles contribute to poor leg alignment, so building strength is key to improving bow legs.

How to Do It:

1. Stand with your feet hip-width apart.
2. Slowly lift one leg off the ground while keeping the other leg straight.
3. Hold the lifted position for about 10 seconds before switching legs.
4. Repeat 10–15 times per leg.

Additional Tip:

For added difficulty, try using resistance bands around your ankles or holding a light weight in each hand while performing the exercise.

2. Inner Thigh Squeeze

The inner thigh muscles, also known as the adductors, are crucial for maintaining proper knee alignment. By strengthening the adductor muscles, the knees are encouraged to move inward rather than outward.

How to Do It:

1. Sit on a chair with your back straight and feet flat on the floor.
2. Place a small pillow or a soft ball between your knees.
3. Squeeze the pillow or ball as hard as you can for about 5 seconds, then relax.
4. Repeat this exercise 15–20 times per session.

Alternative Variation:

If sitting isn’t comfortable, you can perform the same exercise while lying on your back with bent knees, placing the pillow between your knees, and squeezing.

3. Yoga Pose – Butterfly Stretch

The butterfly stretch is a simple yet powerful yoga pose that helps improve flexibility in the inner thighs and groin area, ultimately aiding in better leg alignment.

How to Do It:

1. Sit on the floor with your back straight.
2. Bring the soles of your feet together and let your knees fall outward.
3. Hold your feet with both hands and gently press your knees toward the floor.
4. Hold the stretch for 30 seconds to 1 minute.
5. Repeat 3–4 times.

For deeper stretching, try gently flapping your knees up and down, mimicking the motion of a butterfly’s wings.

4. Calf and Hamstring Stretch

Tight calf and hamstring muscles can pull on the knee joint, contributing to bow legs. This exercise helps lengthen the muscles, allowing the knees to naturally move into a straighter position.

How to Do It:

1. Stand with your feet hip-width apart.
2. Step one foot forward and keep the back leg straight.
3. Lean slightly forward while keeping your back straight, feeling the stretch in your calf and hamstring.
4. Hold the position for 20–30 seconds before switching legs.
5. Repeat 3–4 times per leg.

Pro Tip:

For a deeper stretch, place your hands on a sturdy surface, such as a wall or chair, and push slightly forward.

5. Glute Bridge Exercise

Weak gluteal muscles can lead to knee instability, worsening the effects of bow legs. By strengthening the glutes, this exercise helps improve hip stability, reducing the outward pull on the knees.

How to Do It:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your arms at your sides with palms facing down.
3. Push through your heels and lift your hips toward the ceiling.
4. Hold the position for 5 seconds before lowering back down.
5. Repeat 15–20 times per session.

Advanced Variation:

Try performing the exercise with one leg lifted for an extra challenge.

6. Side-Lying Leg Raises

This simple yet effective exercise helps strengthen the outer thighs, hips, and glutes, all of which contribute to better leg positioning.

How to Do It:

1. Lie on your side with your legs stacked on top of each other.
2. Keep your bottom leg bent for support while straightening the top leg.
3. Slowly lift the top leg as high as possible without straining.
4. Hold for 2–3 seconds before lowering.
5. Repeat 15 times per leg.

For added resistance, try using ankle weights or a resistance band.

7. Wall Sit Exercise

Wall sits are an excellent way to build endurance in the leg muscles while promoting proper knee alignment. It engages the quadriceps, hamstrings, and glutes.

How to Do It:

1. Stand with your back against a wall and feet shoulder-width apart.
2. Slide down until your knees are at a 90-degree angle.
3. Hold the position for 20–30 seconds.
4. Slowly rise back up and repeat 3–4 times.

To increase intensity, try holding the position for longer or placing a small exercise ball between your knees while sitting.

Conclusion

Bow legs can be corrected or improved with consistent effort and the right exercises. Incorporate these exercises into your daily routine, and over time, you may notice improved leg alignment, better posture, and increased strength.

For severe cases, it’s always best to consult a physical therapist or healthcare provider to determine the best course of action. However, for mild to moderate cases, these exercises can be a natural and effective way to work toward straighter, healthier legs.