Exercise Daily – This blog is a guide about exercises to get rid of Knee Fat. Having fat on the knees can be a curse as it can limit your ability to do exercises requiring a lot of knee bending.
Too much fat on the knees is also a health risk, especially for your heart and waist. You will have to be extra careful about your weight and food intake.

What Causes Fat on Knees?

exercises to get rid of fat knees

There are several reasons why fat may accumulate on the knees. One common reason is simply genetics or body type.
Some people from their birth carry extra weight in their lower body, often as fat on the knees.
Another common reason is weight gain. When we gain weight, our bodies tend to store it in our hips, thighs, and knees.
It is why weight gain can often lead to more pronounced fat deposits in these areas.
Poor diet and illogical lifestyle choices are one of the leading causes of fat on the knees. A diet high in processed, sugary, and fatty foods can lead to weight gain and fat accumulation on the knees.
Similarly, a sedentary lifestyle with little exercise can cause weight gain and fat accumulation on the knees.
Finally, certain medical conditions can also cause fat to accumulate on the knees.
Some of these conditions are
  • Cushing’s syndrome
  • insulin resistance
  • and certain types of hormonal imbalances.

Also, Find your Body Fat Percentage Now by Clicking Here

List of Exercises to get rid of Knee Fat:

If you carry excess weight around your knees, some specific exercises can help reduce the fat in that area.
You can also try doing some specific knee-strengthening exercises to tone the muscles around your joints.
However, all is not lost. Exercising can reduce knee fat and keep your knees healthy.
Here is the list of Exercises To Get Rid Of Knee Fat:


First, try doing some basic squats. Open your feet according to your shoulder width, and then lower your body as if you were going to sit in a chair. Make sure to keep your knees behind your toes as you lower down.


You can also try making lunges, similar to squats but with one leg forward and one back. Start by standing with your feet, and then take a significant step forward with one leg. Lower your body down and bend both legs at 90-degree angles.


You can also try doing some side-leg raises. Start lying on the floor, and increase your upper portion as high as possible. For extra work, you can try doing these exercises with weights.


Try doing some basic cardio workouts to burn calories and promote weight loss. Cardio exercises like walking, jogging, biking, and swimming are great for this purpose.

Calf Raises:

Try doing some calf raises to help strengthen your muscles and reduce the fat on your knees. Start by opening your feet according to your shoulder width and your toes pointing forward. Slowly raise your heels off the ground until you’re standing on your toes, then lower back down.

Focus on your Diet:

Finally, make sure to focus on your diet:
Eating healthy foods and avoiding processed and sugary foods will help you lose weight all over, including in your knee area.


We hope that you found this helpful blog. Don’t hesitate to contact us for more information about any topics we cover.
If you have any interest in trying any of the knee exercises, please feel free to contact us for a free consultation. Thank you for reading, and have a great day!

Frequently Asked Questions:

How can you get rid of cellulite on your knees?

Cellulite results from fat layers against the skin, causing bumps and dimples. It occurs throughout the body but is more noticeable on the bottom of the legs, specifically the knees, ankles, and buttocks.
There are many factors that can contribute to the development of cellulite, including
  • genetics
  • age
  • diet
  • exercise
  • and heredity
Cellulite is most common in women and often begins to appear during puberty. With the proper diet, you can reduce the appearance of cellulite on your knees.
While there is no quick fix, you can improve the look of your skin by making small changes in your diet.
Also, you can start using a good moisturizer, working out regularly, and eating right.
So the best and most effective way to get rid of cellulite is by detoxifying the body.

Do I have lipedema or just fat legs?

The most common and noticeable symptom of lipedema is the large painful, and stiff lower legs.
Usually, the swelling is present in the legs. But there are cases where the node starts from the thighs rather than the calves.
The second common symptom is “orange peel texture,” which means that the skin is wrinkly and bumpy compared to other people’s skin.
The third common symptom is the “how do I say this? I don’t know, it’s like liquid fat too”. It’s a weird feeling that’s hard to explain.
The skin is sort of oily but not oily. I’m not sure how to describe it. You need a dermatologist or a doctor with lipedema experience to examine you and diagnose you properly.

Can you get rid of the fat around your knees?

Getting rid of fat around the knees is simple; you must walk.
Walking is the perfect exercise for burning fat. It is a simple action that we can do anywhere and anytime.
Walking for about 30 minutes a day can make a huge difference in your body shape, especially your knees.
Also, ensure to eat healthily and drink plenty of water to make your skin tighter and healthier. Most Importantly, consult your doctor before beginning any exercise routine or diet plan.

Why am I getting cellulite on my knees?

Cellulite is almost entirely diet related. If you are overweight or obese, you are more likely to get cellulite because you have more fat on your thighs, hips, stomach, or buttocks.
Being overweight or obese causes high levels of insulin in the blood. High levels of insulin make the body store fat.
The fat can then settle into the fatty tissue around the hips, thighs, and buttocks. When the body can’t store more fat, it starts storing the fat in the subcutaneous layer of the skin.
It causes the lumpy, orange-peel effect, sometimes called cellulite. It’s sometimes called orange-peel skin because it looks a little like the skin of an orange.