Having struggled with knocked knees myself, I found that strengthening the adductors—the muscles on the inner thighs—is truly transformative. Initially, my knees would rotate inward during simple movements, which not only looked awkward but also caused discomfort over time. By incorporating specific exercises like kneeling banded internal rotations and standing banded lateral leg taps into my routine, I noticed improved stability and alignment. The beauty of these exercises is that they target muscle imbalances that often go unnoticed. The adductors play a crucial role in controlling knee position, and when they’re weak or tight, it can lead to that internal rotation issue. Doing half middle split rocks helps lengthen the inner thigh muscles, promoting flexibility alongside the strength gained from exercises like deep sumo squats. It's important to focus on controlled movements and maintain consistency, performing the supersets as recommended—three rounds with 10 to 20 reps each. Adding weight to the deep sumo squats once comfortable can further enhance strength gains. Over weeks, I noticed better knee tracking during daily activities and even a reduction in knee discomfort. If you experience knocked knees, dedicating time to these exercises can be a game-changer. Remember to listen to your body and gradually increase load or repetitions while maintaining proper form. Strengthening your adductors is not just about aesthetics but about supporting joint health and function. Incorporating these moves into your fitness regimen might just be the key to healthier, more aligned knees.