Knee Valgus / Varus

Also known as: knock-knee, bow-leg, genu valgum, genu varum.

What it is

Knee valgus is an inward collapse of the knee toward the midline; varus is the opposite, bowing outward. Dynamic valgus especially is linked to weak hip abductors/external rotators and tight adductors, and matters for squatting and running mechanics.

How to spot it

From the front, the knee sits inside (valgus) or outside (varus) the line from hip to ankle. The scan reports this per leg.

Muscles involved

Muscles involved in Knee Valgus / Varus, front view — typically tight muscles in coral, typically weak in teal — Front (anterior) view

Muscles involved in Knee Valgus / Varus, back view — typically tight muscles in coral, typically weak in teal — Back (posterior) view

Coral = typically tight, teal = typically weak. Anatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Typically tight: hip adductors, iliotibial band / TFL

Typically weak: gluteus medius, gluteus maximus

How to correct it

Strengthen the gluteus medius/maximus (banded squats, clamshells, side planks).
Release the adductors and IT band/TFL.
Coach “knees track over toes” in squats and landings.

Recommended exercises

McGill Side Plankactivate · core Glute Medius Isometric (Banded Mini-Squat)activate · hip Side Plank Clamshellstrengthen · hip Banded Ankle Mobilization & Calf Foam Rollmobilize · knee

hip adductors iliotibial band / TFL gluteus medius gluteus maximus

Educational wellness content — not a diagnosis. See a clinician for pain or concerns. Run a posture scan to check your own alignment.