How fat is distributed on the body depends on many factors: genetics, metabolism, anatomical structure, age, skin condition, etc. The knees can be a problem area for both overweight and normal people. And such a distribution of fat is not only an aesthetic problem, but also a physical one, since the load on the joints increases. To remedy the situation, we offer a set of exercises that even a beginner can handle.

Features of weight loss in the knees

Let’s start with the fact that local weight loss is impossible. If you do abdominal exercises, this does not guarantee that the extra centimeters will go away from the waist. It is the same with the legs.

A simple formula works: by reducing the total amount of body fat, you also reduce problem areas.

Fat leaves evenly and requires an integrated approach, including in the matter of nutrition. A balanced diet for weight loss is just as important as exercise.

Why does knee fat appear?

Sometimes the fat on your knees is not fat at all, but muscles that are not tightened or strengthened. This problem is often observed after injuries. In extreme cases, it can be a chronic disease – lipedema, which is characterized by an uneven distribution of adipose tissue in the subcutaneous fatty tissue. It requires diagnostics and specialist support.

But there are a number of other reasons that most people face. The older we get, the more the metabolism slows down. In this case, the volume of skeletal muscle decreases, and the percentage of adipose tissue increases. And depending on what kind of weight gain we are predisposed to, problem areas appear. In women, they most often occur in the abdomen, thighs, legs and arms.

In addition, as we age, the body begins to produce less collagen. It is a protein in our body that experts call the “structural support of the skin.” As we lose collagen, the skin’s elasticity decreases. Accordingly, unwanted skin sagging and sagging appear.

What muscles to work out in order to lose weight in the knees?

First of all, you need to focus on the quadriceps muscle. This powerful muscle group is essential for knee extension / extension.

But it is worth noting that people with problems with the musculoskeletal system of the lower extremities should stay away from performing extensions. In this case, it is better to get the advice of specialists and study under their strict guidance.

For those who have no health problems, we offer a set of simple exercises:

  1. Stepping onto a step platform or crossfit bollard;
  2. Lunges;
  3. Jumping rope;
  4. Cycling or exercise bike;
  5. Plie squats with a dumbbell;
  6. Squats against the wall.

Let’s tell you more about each of them.

Exercise # 1. Step on the platform

The boxing lift is an effective exercise that helps improve balance and coordination while developing strength and power in the quadriceps, hamstrings, glutes, and calves.

You can use a step platform or crossfit cabinet. It all depends on what kind of inventory is at hand. The main advantage of this exercise is its simplicity and versatility:

  1. Stand in front of the box and put your right foot on it.
  2. Transfer your weight to the heel of the foot, which is on the platform. Lift your left leg by straightening your right knee.
  3. Return to the starting position by alternately lowering your feet to the floor.
  4. Then change your legs and step on the box with your left foot, repeating the rest of the movements.

Do 3 sets with as many reps as possible.

Exercise number 2. Lunges

Lunges target the anterior quadriceps muscles. When you strengthen and tone them, the legs work better, including the knee area. Lunges are considered one of the best exercises for building muscle groups in the knee area, as well as quads, glutes, and hamstrings.

The classic version of lunges is performed as follows:

  1. Stand up straight with your back straight.
  2. Step forward with one foot until it reaches a 90 degree angle. In this case, the knee of the leg left behind should remain parallel to the ground, and the front knee should not extend beyond the toes. Make sure that the weight of the supporting leg rests on the heel.
  3. Look ahead of you. Hold at the peak point for a few seconds, then return to the starting position.

Perform 10 to 12 reps on each leg.

If the classic version seems too boring or too easy for you, add weighting materials. Or choose one of the possible variations: side lunges, curtsy, reverse lunges, or with knee lifts. It won’t be difficult to dilute the routine.

Exercise number 3. Jumping rope

Jumping rope is an effective calorie burner that tones and strengthens the legs.

The most important key to success is jumping technique (not speed). Concentrate on jumping with slightly bent knees to avoid damaging your joints on landing. Also choose rubber surfaces instead of concrete or asphalt.

Jumping rope is a high impact exercise. To make the exercise not only beneficial for the knees, but also safe for the joints, limit yourself to 2-3 sets of 2 minutes.

You can do this exercise as part of a circuit training program or as a warm-up before heavier loads. For example, power.

Exercise number 4. Cycling or exercising

Cycling is easy and can be part of your daily routine. This is an excellent cardio exercise, which not only helps to lose weight and lose about 500 calories per hour, but also serves as the prevention of many diseases (heart attack, stroke, diabetes, etc.).

To achieve effective fat loss results, try alternating between standing and seated riding. Increase resistance to put more stress on the muscles.

If you don’t have a bike, use the indoor cycling / spinning group or a regular stationary bike.

Exercise number 5. Weighted Plie Squats

With the correct technique, the quadriceps and accessory muscles (abs, hamstrings, calves, buttocks) work.

The technique is simple:

  1. Grasp the base of the dumbbell with both hands and stand up straight.
  2. Legs are shoulder-width apart. The socks are rotated 120 ° C.
  3. The back is straight, slightly arched in the lumbar region.
  4. Without changing the position of your back and keeping your head in front of you, slowly sit down while inhaling. The thighs should be parallel to the floor.
  5. Hold for a few seconds and, as you exhale, return to the starting position without straightening your legs to the end.

The number of sets and reps depends on your goals and the weight of the weight. 3 sets of 10-15 repetitions are considered optimal.

Exercise number 6. Wall squats

Squats against the wall develop muscle endurance, pump the quadriceps, glutes and calves. Working them out reduces fatigue and allows you to train for longer periods of time.

Execution technique:

  1. Stand with your back half a meter from the wall, feet shoulder width apart.
  2. Tighten your abdominal muscles and slowly slide your back against the wall until your thighs are parallel to the floor.
  3. Adjust your feet so that your knees are directly over your ankles and not over your toes.
  4. Hold the position for 20 to 60 seconds.
  5. Slowly move upward, sliding along the wall until you return to a standing position.

Rest for 30 seconds and repeat the exercise three times. As your stamina grows, increase the hold time by five seconds.


Numerous research have shown that doing local exercises does not reduce the amount of fat in specific parts of the body, but acts as a general effective tool for weight loss. The process creates a calorie deficit that forces the body to use fat as a source of energy. As a result, it causes weight loss.

Based on this, is it possible to get rid of knee fat? The answer is yes. However, not only through leg exercises, but through a holistic approach with a healthy diet.

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