How To Get Rid Of Knee Fat In Easy And Effective Steps

Are you tired of seeing your knees covered in fats? Are you wondering how to get rid of knee fat? Do you want to know what are the exercises that you can do to get rid of it? Do you wish to know how to perform such exercises?

We cannot deny the fact that fat accumulation in the knee is quite unsightly. Maybe you are already too embarrassed to wear short pieces of clothing because of your fat knees, or perhaps you are no longer confident in wearing the clothes you usually wear because of the fat in your knees.

But did you know that there are many ways on how you can get rid of it? Yes, there are!


As we grow old, we tend to accumulate fats in the different problem areas in our body, especially the knees. Lucky for you, some exercises can help to build muscle around the knees, helping to burn fats a lot faster. These exercises are exactly what we are going to talk about in this article.

What You Will Need

For your information, there is no just one exercise that is the answer to how to get rid of knee fat. The truth is, getting rid of knee fat means doing a combination of different leg exercises on a regular and consistent basis.

In fact, I will be discussing to you three types of leg exercises on how to get rid of knee fat. These exercises include squats, lunges and leg extensions. To get started, here are a few items that you will need to do the following exercises:

  • 2 Pieces Of Dumbbell

Performing lunges without any dumbbells work quite well but according to Muscle and Fitness, the use of dumbbells offers plenty of benefits including prevention of strength imbalances and increased range of motion.

In addition to that, it also provides you added weight that will help burn more calories and increase muscle mass a lot faster.

If you are still new to doing dumbbell exercises, it is recommended you start with lightweight versions.

  • Barbell

The barbell serves the same purpose that a dumbbell has—to add weight. However, the barbell adds extra weight when doing squats. Again, if you are just starting out on fitness, we recommend that you start with the lighter weights.

  • Leg Extension Machine

If you are planning to do these leg exercises at the gym, we recommend that you choose one with a leg extension machine. If you are planning to do this at home, you can use a dumbbell for the leg extensions exercise.

Step By Step Instructions On How To Get Rid Of Knee Fat

Keep in mind that there is not just one exercise to get rid of the fat in your knees so what I am about to give you are some instructions on how to do the three different leg exercises that I have mentioned above.

So, are you ready to find out how to get rid of knee fat? You do not have to wait for it any further! Here is a step-by-step guide on how to get rid of knee fat:

Exercise 1: Squats

The very first exercise on how to get rid of knee fat is squats. Aside from reducing knee fat, this exercise also helps to maintain balance and mobility, strengthen leg muscle and tone the backside and abs.

Step 1. Get Into The Right Stance.

The proper posture when doing squats is to stand with your feet apart. It must be wider than the shoulder-width apart. The hips should be stacked over your knees, and your knees should be over your ankles.

Make sure to stand straight and your hands at your side. The barbell must be positioned in front of you.

If you are at the gym, you can place the barbell at the rack squat at your mid-chest level.

Step 2. Propel Yourself Upward.

Bend your knees and lower your chest so your hands can reach the barbell. Place your hands downward at more than a shoulder width apart on the barbell. Using the muscles in your thighs and legs, push yourself explosively upward with your elbows parallel to the floor.

You can also stick your chest out to keep your weight in your position. Bring the barbell up with you as you go. Maintain the barbell at your chest level.

Step 3. Do The Descent.

With the barbell at the chest level, sit down in between your legs while keeping the spine in neutral alignment. Go as low as much as you can but avoid sitting down on the floor.

While making the descent, it is important that you keep your heels on the ground, so you are assured that the force you are using is from your legs and not your knees.

Perform 10 squats for each set. Repeat each set 3 times.

For more detailed instructions and explanation, check out this video.

Exercise 2: Lunges

The second exercise on how to get rid of knee fat is lunges. In addition to helping you achieve sexy looking knees, this exercise can also help to achieve flexibility in your hip flexor muscles, stabilize your core and strengthen glute muscles.

Step 1. Get Into Position.

Grasp dumbbell in each hand. Stand with your feet shoulder-width apart, keep your back straight and tighten your abdominal muscles. Keep your chin up but make sure that your back is relaxed and not too tensed.

Step 2. Step One Foot Forward.

Step forward using one leg, about 2 feet forward. Bend both knees until they form a 90-degree angle. Extend your body as much as you can but do not let your hind knee touch the floor and your front knee to go beyond your toes. Hold this position for one count then return to your original position.

Step 3. Repeat Step 2 Using Your Other Leg.

Repeat the lunge on your other leg. Do 10 lunges on each foot for one set. Do three sets of this exercise. Remember to keep your body straight and your chest out during the entire routine. You can also pick a think in front of you to stare at during the exercise so you can avoid looking down.

To know more about this exercise, please watch this video:

Exercise 3: Leg Extension Exercise

The last exercise on how to get rid of knee fat is leg extension exercise. You can do this exercise on a leg extension machine at the gym or use a dumbbell at home.

Step 1. Sit At The Machine.

Sit on the padded seat of the machine. Hook your feet under the padded bar in front of your seat. If your leg is not feeling comfortable, you can adjust the level of the bar. Make sure that the bar is resting comfortably above the feet. Make sure that your legs form a 90-degree angle.

Step 2. Choose The Weight.

When choosing a weight, opt for one that will require you to exert some effort when extending your legs straight but make sure that it will not put too much strain on it. It is best that you start with the lightest weight then work your way up.

Step 3. Extend Your Legs.

Grasp firmly the grip bars at the side of your seat. Keep your head steady. Breathe in as you extend your legs. This will push your quadriceps to lift the bar. Hold your position at the top of the extension for a while.

Breathe out as you lower the weight back to your original position. Do this slowly. Repeat the steps for 12 repetitions and for 3 sets.

You can check out this video for a more comprehensive tutorial:

If you plan to do this exercise at home, you can just simply sit at the edge of a chair, with knees bent. Place dumbbell in between your feet. Slowly extend your legs in front of you. Hold it in that position then slowly return to your sitting position. Perform 3 sets of 10 repetitions of this exercise.

Here is a comprehensive tutorial video for you to watch.


Did you enjoy our short tutorial? Please keep in mind that doing the steps that we have mentioned above religiously and consistently is the only way for you to get rid of knee fat. You also need to do all, not just one, exercises.

It is the combination of these exercises that will help get rid of the knee fat that you are embarrassed by.

It is also important that you practice proper posture and form and follow each and every step mentioned above so you can be able to protect yourself from injuries as well as help you make the most out of these leg exercises and get rid of the fats in your knees over time.

If you have more questions, or you wish to share more tips on how to get rid of knee fat, please feel free to share them with us in the comment section! We would love to hear from you!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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