11 Best Bow Legs (Genu Varum) Correction Exercises + Causes & Treatment

• What it is: Legs curve outward at knees (ankles together)
• Common in: Children (often outgrown) but can affect adults
• Main causes: Genetics • Bone disorders • Nutrition gaps
• Potential issues: Walking/balance problems if severe
• Treatment options: Exercises • Braces • Surgery (rare cases)
• Good news: Most achieve normal function with treatment

What Are Bow Legs (Genu Varum)?

Bow leg exercise is one of the most important options to help manage genu varum. Genu varum, commonly called bow legs, is a condition in which the legs curve outward at the knees.

When the legs curve inward, it is called knock knees (genu valgum). Most bow leg cases are present from birth, but some develop later due to knee osteoarthritis or rheumatoid arthritis.

Can Exercises Really Fix Bow Legs?

Fortunately, many cases can be managed with simple stretching and strengthening exercises. Research supports this: a 12-week combined strength and neuromuscular exercise program improved lower-extremity alignment and reduced knee pain in middle-aged women with genu varum. The exercises in this article are especially helpful for people who have had bow legs since childhood.

Others can also perform these exercises to help prevent further progression of genu varum. If you have concerns about bow legs, read this article carefully to the end.

What Causes Bow Legs?

Genu varum can be managed with non-surgical or surgical techniques. Non-surgical options include stretching, elastic band exercises, sling exercises, walking traction, muscle resistance exercises, chiropractic care, and corrective braces or orthotics.

Stretching and elastic band exercises are among the easiest non-surgical treatments to access¹. Combining thigh and abdominal strengthening with a lateral wedge insole has also been shown to improve balance in young adults with genu varum.

Interestingly, almost all of us have bow legs during the first two years of life. This is because of the position of the fetus in the womb:

1. The hips are flexed,
2. Abducted,
3. Externally rotated, and
4. The knees are flexed².
5. The lower legs remain internally rotated.

When to See a Doctor for Genu Varum

Because of this fetal position, newborns and young children commonly have bowed legs. By the age of 18–24 months, the legs usually straighten naturally.

However, if the bowing does not improve with age, or if it worsens, you should consult a doctor promptly. Persistent alignment issues can also affect walking pattern (gait) and increase stress on the knees over time.

8 Best Stretches to Correct Bow Legs

There are two main groups of exercises: stretching and strengthening. We will cover both in this article.

Hamstring Stretches for Genu Varum

We begin with stretching exercises. Two key muscle groups to target for genu varum are the hamstrings (back of the thigh) and the adductors (inner thigh). Understanding hip kinematics and alignment helps explain why these muscles matter for knee position.

First, we will stretch the hamstring muscles.

1) Hamstring Stretching in Long Sitting

This stretch is performed in a long-sitting position.

1. Sit upright with one knee bent and the other leg straight, as shown in the figure.
2. Work on the straight leg. Flex your ankle and point your toes toward yourself to feel a gentle stretch in the back of the thigh.
3. To increase the stretch, keep your back straight and slowly lean forward from the hips.
4. Hold for at least 1 minute, then relax.
5. Repeat 2–3 times on each leg.

2) Adductor Stretching in Long Sitting

Next, we stretch the hip adductors. This can also be done in a long-sitting position.

1. Sit with the leg to be stretched straight and the other knee bent, as shown.
2. Point your ankle and toes away from your body.
3. Hold for 1 minute, then relax.
4. Repeat 3 times per session on each side.
5. This stretch targets the adductor muscles on the inner thigh.

3) Adductor Stretching – Butterfly Pose (1)

Butterfly pose (Baddha Konasana) stretches the inner thighs, groin, and hips. To perform it:

• Sit on the floor with your legs extended.
• Bend your knees and bring the soles of your feet together, allowing the knees to fall outward.
• Gently draw your heels toward your pelvis. Hold your feet and fold forward from the hips while keeping the spine long.
• You should feel a comfortable stretch in the inner thighs (adductors).
• For a deeper stretch, sit tall and lean forward slowly, aiming to lower the knees toward the floor. Hold for 1 minute.
• Repeat 3–4 times per session.

This pose improves hip and thigh flexibility and may also help with menstrual discomfort and digestion.

4) Adductor Stretching – Butterfly Pose (2)

This variation is also performed in butterfly pose.

1. Sit in butterfly pose.
2. Clasp your hands behind your back.
3. Gently bend your torso diagonally toward the left, then the right. Notice how the opposite shoulder moves toward the knee.
4. Hold each side for 1 minute.
5. Repeat 3 times per session.

5) Adductor Stretching in Figure-of-4 Position

The figure-4 stretch primarily targets the glutes and hips. To perform it:

1. Sit in a long-sitting position. Cross your left ankle over your right knee so the left leg forms a “4” shape.
2. Clasp your hands behind your back and lean forward diagonally toward the left knee.
3. Hold for 15–30 seconds, then switch sides.
4. Repeat for 2–3 sets on each side.

This exercise improves hip flexibility and can help relieve lower-back discomfort.

6) Hamstring Stretching in Figure-of-4 Position

This is another hamstring stretch performed in the figure-of-4 position.

From the figure-4 position, hold the bent knee and gently pull it toward your chest. Hold for 1 minute, then switch legs. Repeat 3 times on each side.

7) Hamstring Stretch in Long Sitting (Both Legs)

1. Sit on the floor with both legs extended straight in front of you.
2. Slowly bend forward from the hips, reaching toward your toes. You should feel a stretch in the back of both thighs.
3. Hold for 1 minute, then relax.
4. Repeat 3 times.

8) Standing Hamstring Stretch

For a standing hamstring stretch, place a chair in front of you.

1. Place one leg on the chair (for example, the left leg) and keep the supporting leg slightly bent.
2. Place your hands on your hips or behind your back and hinge forward from the hips until you feel a stretch in the raised leg.
3. Hold for at least 1 minute, then relax.
4. Switch legs and repeat.
5. Perform 3 repetitions on each side.

3 Strength Exercises to Straighten Bow Legs

These strengthening exercises use a resistance band (theraband). A medium-resistance band from a reputable brand works well. Stronger hip and knee muscles also support better alignment and can help reduce long-term joint stress — similar principles apply in knee strengthening for osteoarthritis. In older adults with genu varum, sensorimotor training that targets hip abductor strength has improved balance, proprioception, and functional mobility.

9) Side-Lying Resistance Band Exercise

This strengthening exercise is performed in a side-lying position.

1. Lie on your side with both knees slightly bent.
2. Place a resistance band around both thighs, just above the knees.
3. Keep your feet together and slowly lift the top knee against the band resistance, as shown.
4. Hold for 5 seconds (count 1-2-3-4-5).
5. Perform 15–20 repetitions per leg.
6. Switch sides and repeat.

This is an excellent exercise for the hip abductors and external rotators. The mechanics of the hip joint play a major role in knee alignment — see more on hip biomechanics.

10) Banded Squats for Knee Alignment

This is a strengthening exercise performed in a squat position with a resistance band.

1. Place the resistance band around both legs just above the knees. Stand with feet shoulder-width apart.
2. Squat by bending your knees and pushing your hips back, as if sitting into a chair. Keep your chest up and back neutral.
3. As you squat, actively push your knees outward against the band.
4. Pause briefly at the bottom, then push through your heels to stand up.
5. Keep tension in the band throughout. Perform the desired number of repetitions.

This exercise strengthens the glutes, quads, and hip muscles and promotes better knee alignment.

11) Banded Lunge Exercise

To perform a lunge with a resistance band around the knees:

1. Stand with feet shoulder-width apart and the band placed just above the knees.
2. Step forward with your right foot and lower into a lunge, keeping the left foot in place.
3. Ensure your front knee stays over the ankle and your back knee hovers just above the floor.
4. Push through the front heel to return to the starting position, engaging the glutes and core.
5. Repeat on the other side.
6. Continue alternating for the desired number of repetitions.

This exercise strengthens the quads, hamstrings, and glutes. The band adds resistance that encourages better knee tracking.

Final Thoughts on Bow Leg Exercises

Exercises for genu varum can help improve muscle balance, flexibility, and lower-body strength. However, it is important to work with a qualified healthcare professional to choose the right exercises for your situation and to ensure proper form.

Exercises may need to be combined with other treatments such as orthotics or, in severe cases, surgery. With consistent effort and professional guidance, many people with genu varum notice meaningful improvements in function and comfort.

Related reading:

• 8 Easy Knee Strengthening Exercises for Osteoarthritis Pain Relief
• Hip Biomechanics Explained
• Simple Walking Change That Reduces Knee Osteoarthritis Pain

FAQs About Bow Leg Correction

References

1. Park SR, Ro HL, Namkoong S. The Effect of Stretching and Elastic Band Exercises on Knee Space Distance and Plantar Pressure Distribution during Walking in Young Individuals with Genu Varum. J Korean Soc Phys Med. 2017;12(1):83-91. doi:10.13066/kspm.2017.12.1.83
2. Ganavi R. Bow legs and knock knees: is it physiological or pathological? Int J Contemp Pediatr. 2016;3(2):687-691.
3. Moon HH, Seo YG, Kim WM, Yu JH, Lee HL, Park YJ. Effect of Combined Exercise Program on Lower Extremity Alignment and Knee Pain in Patients with Genu Varum. Healthcare (Basel). 2023;11(1):122. doi:10.3390/healthcare11010122
4. Shahri N, et al. Effect of Lateral Wedge Insole With and Without Thigh and Abdominal Muscle Strengthening Exercises on the Balance of Young People With Genuvarum: A Randomized Controlled Trial. Health Sci Rep. 2025;8(3):e70509. doi:10.1002/hsr2.70509
5. Rezaei M, Roshani S, Mohammad Ali Nasab Firouzjah E. The effects of eight weeks of sensorimotor training on balance, proprioception, and hip abductor isometric strength in elderly women with genu varum: a randomized controlled trial. BMC Geriatr. 2026;26:574. doi:10.1186/s12877-026-07079-5

Sunit. S. Ekka

The author is a physiotherapist who has been practising for the last 17 years. He holds a Bachelor's in Physiotherapy (BPT) from SVNIRTAR (Swami Vivekananda National Institute of Rehabilitation and Research), one of the prestigious physiotherapy schools in India.

Whatever he learns dealing with his patient, he shares it with the world through blogs and e-books. He also owns a YouTube channel, "Sunit Physiotherapist" with over 8 lakh active subscribers. Here, he shares everything he gets to learn serving the patient.