14 Best Exercises to Get Rid of Knee Fat

Reducing knee fat involves a combination of overall fat loss through cardio, strength training, and targeted toning exercises. While spot reduction isn’t possible, strengthening the muscles around the knees like the quadriceps, hamstrings, and calves—can enhance leg definition.

Incorporating exercises such as squats, lunges, step-ups, and cycling, along with a healthy diet, can help achieve leaner, more toned knees.

Introduction:

Many people are concerned about knee fat, which frequently causes the appearance of fullness or excess fat around the knees. Although it is impossible to lose fat in just one part of the body, using general fat-loss techniques and Exercises to get rid of Knee Fat can help tone the legs, decrease body fat, and give the appearance of more sculpted.

Along with a balanced diet and lifestyle changes, exercise is essential for reducing knee fat. For many people, having too much fat around the knees can be uncomfortable and troubling. A key element of a successful weight loss plan is frequent exercise, especially when focusing on certain problem areas like fat knees. Incorporating particular exercises that target the muscles surrounding the knees can help tone the area and improve overall leg strength and stability, even when spot fat reduction is not always achievable.

What causes Knee Fat?

Knee fat, often known as “knee bulge” or “saddlebags,” is the buildup of extra fat surrounding the knee joint that gives the appearance of fullness or heaviness. Although many people are concerned about knee fat, it’s important to keep in mind that several factors affect how fat is distributed. Depending on the person’s body shape, lifestyle, and genetics, this fat may show up on the front, rear, or sides of the knee.

The following are the main causes of knee fat development:

• Genetics

Where your body builds up fat depends heavily on your genes. It’s possible that certain people are genetically inclined to gain more body fat, especially around the knees. Similar to how some people build up fat around their hips or abdomen, others may do the same around their knees, thighs, and calves. Genetic factors play a major role in the distribution of fat.

• Changes in Hormones

Where your body stores fat is significantly affected by hormones, particularly in women. Hormone changes, especially those involving estrogen, can cause the lower body, including the area around the knees, to store fat. For this reason, during teenage years, pregnancy, and menopause, women may have more fat around their knees. Excess fat can also build up in specific body parts due to hormonal imbalances or diseases like polycystic ovarian syndrome (PCOS).

• Living a Sedentary Lifestyle

One of the main reasons people gain weight and build fat is a lack of physical activity. Excess calories are stored as fat when the body isn’t burning enough calories through exercise. Without consistent exercise, a sedentary lifestyle can lead to the buildup of body fat, which can show up as deposits of fat in places like the knees. Long-term sitting and other sedentary behaviors can weaken the knee muscles, which reduces muscular tone and increases fat storage.

• Age

Our metabolism continues to slow down as we get older, and our bodies’ methods for storing and processing fat also change. Furthermore, as people age, their muscle mass gradually declines, and a slower metabolism can result in fat buildup, particularly in the abdomen, thighs, and knees. The appearance of drooping or fatty areas around the knees can also be caused by the lack of skin elasticity and muscle tone.

• A poor diet

Diet is a major factor in the buildup of body fat. Weight gain and fat storage can result from consuming too many calories, particularly from bad supplies including processed foods, sugary snacks, and high-fat foods. The body stores extra calories as fat when it produces more than it needs, and this fat can build up around the knees and other places. Poor muscle growth can also result from a bad diet deficient in vital nutrients, which may increase fat in particular places.

• Problems with Posture and Structure

Sometimes the appearance of knee fat might be caused by misalignments or postural abnormalities. For instance, the distribution of weight in the lower body can change for people with flat feet or overpronation, which is the rolling inward of the feet during walking. Fat may build up as a result of increased strain on particular regions, such as the knees. Bad posture can also make the skin and muscles around the knees look larger in size.

• Gaining weight and becoming obese

One of the primary causes of fat buildup in the knees and other parts of the body is general weight increase. The body stores extra fat wherever it is genetically inclined when a person gains weight as a result of a bad diet and inactivity. Fat appears to collect more in the lower body, notably around the knees, in those who are overweight or obese.

• Water retention

Edema, or water retention, can also result in knee puffiness. This may create the appearance of fat buildup and cause the knees to appear enlarged or bulging. Dehydration, increased sodium consumption, hormonal changes (such as during menstruation), and some medications can all contribute to water retention. When monitoring knee fat, it’s important to know the difference between actual fat and transient swelling caused by fluid retention.

Benefits of Exercise:

• Increased Fat Loss and Calorie Burn

Exercise’s capacity to help burn calories and lose fat is one of its main benefits. Regular exercise can help you reach a nutrient deficit, burning more calories than you take in, which results in total fat loss when paired with a healthy diet. Over time, the amount of fat around the knees will decrease as you lose body fat.

• Improved Strength and Tone of Muscles

Exercises that focus on the quadriceps, hamstrings, glutes, and calves muscles that surround the knees help ton and strengthen the region. You can increase knee stability and lessen the look of fat by strengthening these areas. Strong muscles provide the knee area a harder, more defined appearance and make your legs appear leaner and more sculpted.

• Increased Range of Motion and Flexibility

Stretching and yoga are examples of flexibility activities that help improve range of motion in your knee joint in addition to improving muscle flexibility. This may result in better knee function and general wellness. In addition to improving posture, stretching can help avoid tightness or pain that may worsen the appearance of knee fat.

• Improved Fat Burning and Metabolism

By increasing total calorie consumption and muscle mass, exercise raises your metabolism. It also means that your body continues to burn calories more quickly even when you’re not exercising, which results in ongoing fat reduction. Increased muscle mass makes the body more effective at burning fat, which eventually results in less body fat overall, including around the knees.

• Improved Blood Flow and Decreased Swelling

Frequent exercise increases blood flow to all parts of the body, including the knees. Improved circulation helps in the reduction of fluid retention, which occasionally results in knee edema or heaviness. For those who have water retention in the knee area, which makes it appear as though there is more fat than there is, this can be extremely helpful.

• Increased Self-confidence and Motivation

Your confidence can be greatly increased by exercising and seeing results, whether those results are fat loss, muscular tone, or increased physical fitness. You’ll probably feel more inspired to keep up your fitness adventure as your body changes and you notice benefits in your knee area. You’ll be able to maintain your fitness and weight loss goals thanks to this encouraging cycle of achievement.

• Better Knee Stability and Joint Health

By strengthening the muscles surrounding the knee joint, exercise helps preserve its health and functionality. Better knee support from stronger muscles lowers the chance of injury and increases stability. This is important to anyone with knee pain or stiffness, not just those trying to lose fat on their knees.

• An overall improvement in leg definition

Exercise improves the definition of your legs in addition to reducing fat. You can work on the quadriceps, hamstrings, and calves, among other leg muscle groups, using exercises like squats, lunges, and leg lifts. You may make your legs look more toned and sculpted, especially around the knees, by increasing your lean muscle mass.

Exercises to get rid of Knee Fat:

The following exercises will help you reach your weight loss goals and possibly reduce the fat around your knees:

Walking

Walking is a low-impact exercise that can help you get healthier overall and lose weight. It may help in calorie burning and overall weight loss, which then helps in fat loss across the body, including the knee area, even if it might not particularly target fat loss around the knees.

• Maintain a straight back, relaxed shoulders, and an upright posture.
• As you walk, use your core muscles.
• You can better engage the muscles surrounding your knees by taking firm steps and making sure you’re working your full leg.
• Switch between walking more slowly and more quickly.
• This may increase calorie expenditure and encourage fat reduction.
• Try to get in at least 30 minutes of vigorous walking four or five times a week.
• Losing body fat, including that around the knees, requires regular exercise.

Running or Jogging

Running or jogging can be great ways to lose fat, particularly fat around the knees. However, like walking, it’s vital to keep in mind that you can’t lose fat in one place. However, jogging and running are good for losing weight generally, which will eventually help you lose fat around your knees. Additionally, they help in strengthening and toning the muscles that surround the knee joint.

• Keep your core active and shoulders relaxed while maintaining a standing stance.
• To lessen the impact and prevent overloading your knees, try landing with your feet beneath your hips.
• Stay away from overstriding, which involves taking unusually long movements, as this can cause knee stress and pain.
• Instead, maintain a short, relaxed posture.
• Increase your distance and pace gradually, starting with shorter jogging sessions.
• Your knees may get strained from too much impact too soon, particularly if you’re not used to running.
• To lessen the strain on your knees, think about running on softer surfaces like grass or a track.
• Try to run or jog three to five times a week for at least twenty to thirty minutes each time. Frequent exercise is essential for toning muscles and losing weight.

Cycling

A great low-impact workout that can help you lose body fat generally, including around your knees, is cycling. It tones and strengthens the muscles surrounding the knee joint by targeting your legs’ quadriceps, hamstrings, calves, and glutes. Cycling regularly helps in overall fat loss, which over time may result in a slimmer appearance around the knees.

• With your shoulders relaxed and your back straight, sit up straight on the bicycle.
• When riding, use your core to stay stable.
• When pedaling, try not to extend your legs too much.
• Concentrate on using controlled, fluid pedal strokes.
• Maintain a constant speed or pedal pace.
• Choose a moderate pace that pushes you but doesn’t put excessive stress on your knees.
• Raise your bike’s resistance, whether it be indoor bike resistance or outside hills.
• Your muscles will be put under additional strain as a result, which will improve the tone of your knees.
• Try for three to five 30- to 45-minute cycling workouts per week.
• Frequent aerobic activity, such as cycling, is essential for muscle toning and fat burning.

Squat

• Depending on how comfortable you are, place your feet shoulder-width apart or a little wider.
• Maintain a small outward point with your toes.
• Pull your belly button toward your spine to strengthen your core muscles.
• Throughout the exercise, maintain a straight back and an elevated chest.
• Pushing your hips back is the first step, just like when you sit in a chair.
• Maintain the alignment of your knees and toes.
• As you lower your body down, bend your knees so that your thighs are either parallel to or slightly below the floor.
• Make sure your knees are at a 90-degree angle.
• To prevent excessive pressure on the knee joint, make sure your knees don’t extend past your toes.
• Keep your weight on your heels rather than your toes when you squat.
• This allows for more efficient use of the hamstrings and glutes.
• At the highest point, fully extend your hips and knees, being careful not to lock your knees.
• Then relax.
• Repeat these exercises 5 to 10 times.

Sumo squats

• Place your toes at a 45-degree angle and stand with your feet wider than shoulder-width apart.
• To keep proper posture during the exercise, engage your core.
• Lower your body toward the floor by bending your knees and pushing your hips back, like sitting in a chair.
• Keeping your knees in alignment with your toes, lower yourself as far as your flexibility allows.
• The best position for your thighs is parallel to the floor.
• Squeeze your glutes at the highest point and push through your heels to go back to a standing position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Step up

• Make use of a step, bench, or any other stable platform that is knee-high.
• The difficulty of the exercise increases with the step height.
• Place your feet hip-width apart and stand in front of the bench.
• Ensure that the entire foot is flat on the step or bench.
• Move your body upward until your leg is completely extended and you are standing upright on the bench by stepping one foot onto it and pushing through your heel rather than your toes.
• Step the foot that was on the step first, then your other foot carefully down to the ground.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Calf raises

• Stand with your toes pointed forward and your feet hip-width away.
• You can utilize the edge of a step or an elevated surface for a wider range of motion, or you can do this exercise on level ground.
• Raise your heels as high as you can to get up onto your toes by pushing through the heel of your feet.
• The goal is to squeeze your calves at the highest point of the exercise.
• Maintain an engaged core and straight (not locked) legs.
• Hold this position for a few seconds.
• Feel the stretch in your calves as you carefully lower your heels back down to the beginning position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Lateral Step-ups

• Make use of a stable platform or bench that is knee-high.
• The difficulty of the step will depend on its height.
• Place your feet hip-width apart and stand next to the bench or step.
• Be sure to position yourself such that you are walking onto the bench laterally, or side to side.
• Press through your foot’s outside border and heel as you take a sideways (lateral) step onto the bench.
• Keep your knee in line with your toes as you step up, using your thighs and glutes to keep it from collapsing inward.
• To fully extend your leg and raise your other leg onto the step so that you are standing high, push through the foot on the bench.
• Return to the starting position by slowly lowering one foot back to the ground and then the other.
• Keep your foot from dropping too soon and control the drop.
• Then relax.
• Repeat these exercises 5 to 10 times.

Wall squat

• Place your feet about two feet in front of you and stand with your back flat against a wall.
• Your toes can point forward or slightly outward, and your feet should be shoulder-width apart.
• Slide your back down the wall while bending your knees slowly until your thighs are parallel to the floor.
• Your knees should form a 90-degree angle with your ankles, directly above them.
• Maintain a straight back, shoulders against the wall, and an active core.
• For balance, place your hands on your thighs or out in front of you.
• Maintain the posture for the specified amount of time.
• Avoid letting your knees bend inward and maintain a regular breathing pattern.
• When you’re done, push your body back up the wall to a standing posture by pressing through your heels.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

High knees

• Get started by standing on the ground.
• The left leg should remain stable as you elevate your right knee as high as possible to your chest.
• Using your hip flexors and core muscles, try to raise your knee to hip level or above.
• To resemble jogging in place, rapidly pull your left knee up toward your chest while you lower your right leg.
• Quickly push your left knee up toward your chest as you lower your right leg, simulating a running motion.
• Maintaining a rapid pace will maximize the benefits of this exercise.
• Moving fast while switching legs and keeping proper form is the goal.
• You may improve your speed and coordination by moving your arms and using your core.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

Jumping jack

• With your arms at your sides and your legs together, take a straight position.
• Maintain a relaxed shoulder position and active core muscles.
• To get your body ready for the jump, start by bending your knees slightly.
• Leap into the air and push through your feet.
• Your legs should be shoulder-width apart as you jump.
• Your toes should point somewhat outward.
• Stretch your arms over your head and to the sides as you jump.
• Make a V formation with your arms.
• Your palms should remain facing front or slightly turned outward.
• Stretch your arms over your head and to the sides as you jump.
• Make a V formation with your arms.
• Your palms should remain facing front or slightly turned outward.
• Return to the starting position with a jump. As you put your legs back together, gently land on the heel of your feet.
• Lower your arms back to your sides at the same time.
• Continue jumping, widening your legs, lifting your arms, and then landing back where you were before.
• Keep your moments in adjust by trying for a consistent, regulated pace. Throughout the workout, breathe naturally.
• Breathe in as you raise your arms and widen your legs, then exhale as you go back to where you were before.
• Then relax.
• Repeat these exercises 5 to 10 times.

Lunges

• Start with standing position on the floor.
• With one foot, take a big step forward (two to three feet) while maintaining an upright body and a tight core.
• Bend both knees to lower your body.
• The front thigh should be parallel to the floor, creating a 90-degree angle, and the rear knee should be one or two inches off the ground.
• Make sure your rear knee points toward the floor and your front knee is just above your ankle, not past your toes.
• Then return to your neutral position.
• Then relax.
• After each repetition, you can switch legs and take a step forward with the other leg.
• Repeat these exercises 5 to 10 times.

Leg Raises (Supta Padangusthasana)

• With your legs outstretched and your arms by your sides, palms down, lie flat on your back on your yoga mat.
• Slowly elevate your right leg toward the ceiling after taking a breath and bending your right knee.
• For a deeper stretch, keep your left leg extended on the floor and press the back of your left thigh into the mat.
• Hold the big toe with your right hand once your right leg is straight. 
• If you are unable to reach your toe, wrap a yoga belt or strap around your foot for additional support.
• Pull the toes toward your face while using your quadriceps to try to keep the leg straight.
• As you actively press the back of your left leg into the floor, keep your hips and body firmly on the mat.
• To assist steady your body, contract your core.
• For a few seconds, hold this posture while taking deep breaths and letting your face, neck, and shoulders relax.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.
• Repeat the position with your left leg elevated after holding it for a bit. Then, carefully lower your right leg back down.

Chair Pose (Utkatasana)

• Place your feet hip-width apart or together, depending on how stable you feel, and stand upright.
• Lengthen your spine and use your core.
• With your hands facing front, let your arms dangle at your sides.
• Take a deep breath and, as you release it, bend your knees as though you were going to sit in a chair.
• Make sure the weight is in your heels and keep your knees exactly over your ankles don’t let them go over your toes.
• Raise your arms close to your ears (without pushing them in) by extending them forward and then upward while keeping your legs bent.
• Depending on how comfortable you are, your palms should either face forward or each other.
• Keep your arms straight and engaged.
• As though you were reclined in a chair, sink deeper into your legs.
• The more deeply you go, the more intense the pose. 
• Your thighs should be parallel to the floor or as close as possible.
• Maintain a long spine and an elevated chest.
• Don’t let your lower back fall.
• Breathe evenly and deeply while you hold the stance for a few  seconds.
• Make sure to maintain an open chest, strong legs, and an active core.
• Breathe in, then slowly extend your legs and return your arms to your sides to relieve the tension.
• Calm down and inhale deeply.
• Then return to your neutral position.
• Then relax.
• Repeat these exercises 5 to 10 times.

What precautions should be followed when working out?

Following specific guidelines is important for ensuring that you are exercising effectively and safely when trying to lose knee fat while improving the overall appearance of your legs. As the knee joint is sensitive, strain or injury might result from using incorrect workout methods or from exerting too much energy.

When doing workouts to lose knee fat, have the following crucial factors in mind:

• Make sure you properly warm up.

Before starting any exercise, it’s necessary to warm up your joints and muscles. A good warm-up lowers the chance of injury, reduces stiffness, and improves blood flow to the muscles.

• Include Low-Impact Activities

Even while cardio and strength training are essential for losing weight, some high-impact workouts might strain the knee joint. You can avoid unnecessary knee stress and strain by include low-impact workouts in your program.

• Use the Right Form and Method

Exercises that are performed incorrectly might cause excessive pressure on your knees, which can cause pain or injury. It’s important to concentrate on technique and keep proper posture throughout each action.

• Be Aware of Knee Pain

It’s important to stop to figure out the cause of any knee pain you experience when exercising. Ignoring pain might cause new injuries or make previous ones worse.

• If necessary, use knee supports.

Using a knee brace or support can help stabilize the knee joint and avoid excessive movement or strain during workouts if you have a pre-existing knee disease or are still recovering from an injury.

• Avoid training too much.

Overuse injuries, especially in the knee joint, can result from overtraining or excessive exercise without enough rest. To avoid strain and damage, Between each of your workouts, you should allow your body enough time to relax.

• Increase the intensity gradually after starting slowly.

It’s important for getting into your habit if you’ve never exercised before or haven’t been active in a long time. Overuse injuries and knee joint stress can result from starting with excessive weight or effort.

• Wear  Proper Shoes

It is important to wear suitable shoes when exercising to support your knees. Wearing shoes that are incorrect increases your risk of knee and other joint injuries by causing improper alignment, mistakes, or instability.

• Build Up Your Surrounding Muscles

A weak quadriceps, hamstrings, or calves can put extra strain on the knee joint, making your exercises less effective and raising your risk of injury. Knee fat can be decreased and joint stability increased by strengthening the muscles that surround the knee.

• After working out, stretch and cool down.

Stretching helps reduce muscle tension, improve flexibility, and prevent injuries, therefore it’s necessary to calm down and stretch those muscles you worked after your workout.

When should you quit working out?

There are times when it’s necessary to stop or modify your workout routine, even though it’s important for general health and for losing knee fat. Ignoring pain can result in damage or delay your fitness progress.

Specifically for activities that target knee fat, the following are some important signs that it’s time to stop working out:

• Knee joint pain

You should stop exercising right once if you feel an acute, stabbing, or ongoing pain in your knee. Inflammation, cartilage damage, or ligament tension are some of the underlying conditions that knee pain may reflect.

• Extreme exhaustion or lightheadedness

It’s important to stop right away if you experience lightheadedness, dizziness, or extreme exhaustion during or after your workout. This can be a sign that your body is overworked or that it isn’t getting enough oxygen, water, or nutrition.

• Limited Range of Motion

A restricted range of motion in your knee during or after activity may be the result of excessive strain, joint stiffness, or injury.

• Sagging or swelling around the knee

A common indication that anything might be wrong is knee swelling or puffiness. An injury, excessive usage of the joint, or fluid retention may be the cause of your knee swelling during or after exercise.

• Chest Pain or Breathing Issues

If you get chest pain, palpitations, or trouble breathing while exercising, stop right away and get help if you need it.

• Weakness or instability in the knee

It’s necessary that you stop and review your exercise regimen if you experience knee instability or give way when exercising, or if you observe noticeable joint weakness.

• Knee pain doesn’t go away.

After a workout, some soreness is normal, but if the pain continues to get worse especially in the knee it’s time to stop and reassess the way you workout.

• No rest days or excessive training

Your body may grow fatigued and more prone to injury if you exercise regularly without taking enough time to rest. Long-term difficulties, muscular pain, and joint strain can result from overtraining.

Summary:

Numerous variables, such as age, lifestyle, hormone changes, genetics, and general weight gain, might contribute to knee fat. Understanding the origins of knee fat is the first step to removing it, even though it might be annoying. For the best results, it’s essential to take a comprehensive strategy for fat loss, focusing on strength training, lifestyle modifications, and general body fat reduction.

Although you cannot specifically target fat reduction in the knees, you can achieve toned, sculpted legs by combining full-body fat-burning workouts with lower-body strengthening exercises and maintaining a balanced diet. Over time, knee fat can be decreased by combining workouts like squats, lunges, step-ups, and cycling with a diet low in calories.

Keep in mind that attention to your diet and workout program will lead to results. Regularity is important.

FAQ:

References:

• Cherney, K. (February 12, 2019). Seven Steps to Better Knee Health and Increased General Fitness for Fat Knees. https://www.healthline.com/health/fat-knees Healthline
• Patel, D. July 22, 2023. Samarpan Physio’s Top 41 Knee Fat Loss Exercises. Samarpan Clinic for Physiotherapy. #41-best-exercises-to-get-rid-of-knee-fat @samarpanphysioclinic.com
• WellTech & Caleel, N. (2024, Oct. 7). 12 leg-sculpting exercises to reduce knee fat. Knee fat exercises to tone your legs. Welltech. https://welltech.com/content/12-knee-fat-exercises/
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