How to Get Rid of Knee Fat

Posted 6 months ago by Prakhar Parihar in

Nobody likes to see excessive fat on their body. It gives a pudgy and unhealthy look which isn't considered attractive or beautiful. The pesky fat can get accumulated in various parts of the body and make that area look unhealthy and unsightly. Hence, fat can also get collected around your knees to fatten them up and spoil your looks. Sleek and smooth legs are an important section of a woman's beauty and long smooth and slim legs are considered the benchmark of beauty. So, it is important to incorporate exercises and routines into your life which will help you burn annoying and repulsive excess fats from your legs and knees. That is why we have compiled this extensive post for your which will aid you in your desire to get gorgeous and slim knees.

How to Get Rid of Knee Fat

Causes Behind Fat Knees

Now, let us look at a few common reasons which could be behind the accumulation of fat[1] around your knees[2]. Understanding the reasons behind your issues and problems is important because then you can be better prepared to tackle it.

Ways for Burning Knee Fat

There are many different ways which you can employ to help burn off your knee fat and obtain sexy and sleek legs. You won't feel embarrassed anymore to wear dresses and skirts which show off your legs and knees. In fact, you will become the envy of your peers when they see your amazing legs. First of all, let us look at a few different exercises which work the muscles around your knees to burn off the fat stored in there. Knees are kind of a weird and not a standard area where exercises target their fat burning. That is why you have to know that you are targeting your knees, so that you do appropriate exercises and can quantify your progress.

  1. Squats
  2. Lunges
  3. Leg Extensions
  4. Cycling
  5. Skipping Rope
  6. Stairs
  7. Running and Fast Walking
  8. Step-ups
  9. Jumping Jacks
  10. Deadlifting
  11. Wall Sit
  12. Seated Calf Raise
  13. Leg circles
  14. Standing Calf Raise
  15. Prone Lying Knee Flexion
  16. Leg Raises
  17. Criss-Cross Power Jacks
  18. Lateral Lunge
  19. Massaging
  20. Managing Your Diet
  21. Liposuction


Squats is a very common and popular exercise which many gym goers and fitness enthusiasts already have in their regimen. That is because it is an effective exercise which helps to maintain your balance and mobility, work on your legs and the muscles there and can even tone your abs and back muscles. Follow the below-mentioned steps to learn how to perform this exercise properly and effectively. You can enhance the effectiveness of this exercise by incorporating weights into your exercise.

  1. Firstly, you need to adopt a proper stance as that is quite important to whether you are doing it right. So, first of all, you have to stand with your feet wide apart from each other. They should be about your hip width apart or a little more than your shoulder width. Stand up straight with your back also straight and your core muscles tenses and tightened. Keep your hands at your sides. Or, you can also use a barbell and hold it behind your head, resting on your shoulders. Alternatively, you can also hold a couple of dumbells at your shoulders if you wish to enhance and intensify the exercise.
  2. After that, while you are looking straight, bend your knees to go closer to the ground. Push your bum out and your thighs should be straight. They should almost be parallel to the ground. Hold the squatting position for a second before returning to the original starting position.

You should perform 10 squats[9] to complete a set. And perform 3 sets to effectively and efficiently burn off the fat from your knees. You should not underestimate the power and effectiveness of this exercise. Increase the weights and the amount you do each day steadily to improve your body consistently. If you keep at it and do not give up or abandon it, you will surely see results soon.



Lunges is another one of instantly recognizable and common exercises to work out your legs and body. This exercise will also help your hip muscles by enhancing their flexibility and strength. This amazing exercise will also help strengthen and balance your core muscles along with also working your glutes. Overall, it will help tone lower areas of your body to achieve sexy legs without any unsightly fat on or around the knees. Follow the instructions given below to learn how to perform this exercise effectively and properly.

  1. Firstly, take a dumbbell in each hand and stand up straight. Your feet should be shoulder-length apart and keep your back straight. Keep your core and abs tensed and their muscles tightened. Your back should be relaxed while also being straight, not too tensed. Also, keep your chin up.
  2. After that, Step forward with one of your legs. Extend it up to approximately 2 feet. Both of your knees should be bent at a 90-degree angle at this point. Try to extend and stretch your body as much as you can. However, your back knee should not touch the floor. And your front knee should be right above your toe. Hold this specific pose for a second before reverting back to the original starting position.
  3. Then, perform the lunge once again but this time using the other leg. That is the exercise done. Repeat it to form a set.

You should be doing 10 lunges[10] for each leg to create one set. Perform 3 sets of lunges in your routine and you will start seeing great results very soon. Increase the weights of dumbells and the number in a set or even the set themselves steadily to constantly keep on improving. Always achieve for the betterment of yourself and your body and you will achieve everything you desire.


Leg Extensions

The leg extension is a great exercise to work the muscles of the legs. This makes them leaner and more attractive by burning off unnecessary fats from on there. This exercise is best performed at the gym where the machine is available. You can also use dumbbells if you want to work out in your own space or home. The steps on how to perform this exercise properly and effectively are detailed below.

  1. First of all, you have to sit comfortably in a chair or on the machine. After that, hook your feet under the padded lifting bar. Your legs should be at a 90-degree angle and keep your back straight and your core and abs tensed. You can adjust the level of the bar if you are in a gym or use a dumbbell. Hold the dumbbell firmly between your feet to perform the exercise. Use a weight which is pushing you to exert yourself more and burn the fat. Just be smart and careful to not overexert yourself. That may cause an injury which could be problematic.
  2. After that, keep your head straight and hold the back of the machine or chair with your hands tightly. Then extend and straighten your legs while lifting the weight on your legs. Take a deep breath while you are doing that.
  3. Hold your legs straight for a few moments. Then, bring your legs back down slowly and gently while exhaling to return to the original starting position.

Performing this exercise 12 times is a good number for one complete set. Perform 3 sets of it give your legs and knees a great workout. You can increase the intensity and the exertion of the exercise by increasing the weights or increasing the reps. You need to constantly keep moving forward.

leg extension 


This is a great method to burn the fat off of the legs to make them sexy, muscular and sleek. Many people do bicycle training in their gym or otherwise as a great cardio workout. However, it is also perfectly great working out the whole of your legs. It can help burn off fat from all parts of your legs including your knees. Just do bicycle training at your gym or cycle for real for some time every day and you will see your legs becoming healthier and better looking right in front of your own eyes. You can adjust the effort or exertion needed as per your requirements. But it is important that you keep improving upon the exercise by increasing its level. You can increase the resistance or incline on the bicycle training machines to give you better and more exhaustive workout. This will allow you to burn more fat from your legs and knees and create more strong muscle. One other tip while doing this is standing up while pedaling. This exerts more out of you and works more muscles. The pressure is distributed that way and muscles from all parts of your body and core especially are utilized. You will also improve your balance and strength while also slimming down your knees to a more beautiful and easy on the eyes look.


Skipping Rope

This one is a classic and fun exercise which many of us have been doing or have done at some point in the past. Rope skipping never goes out of style and it is not just fun and games but also an amazing workout. That is why this appeals to people of all ages as it has something for everyone. This exercise is great for burning the fat from the legs and is very effective in slimming down your knees. To do it, you need a skipping rope. Everybody knows or at least realizes how to do it. You have to hold the ends of the ropes in your hands. Then, twist your wrists to swing the rope over and under you while you are hopping rapidly to let the rope pass. Make sure that you stretch beforehand to loosen your muscles and get them ready. This exercise is not just great for the legs but for the whole body. It is a fantastic cardiovascular exercise to improve the condition of your heart and arteries. Count the numbers of hops you can perform without fully tiring out. And then, try to add onto it every day. Strive for betterment every day and stay consistent and you will get what you desire pretty soon. Just be patient and diligent in your workouts and you will get slim and good looking knees in due time.

skipping rope 


We already work out or legs and feet all the time. Humans need to get around and their feet are the best and most readily available tool for that. So, that also gives your legs a slight workout but that is not enough most of the times. Your legs need more exertion and pressure so that they can burn more fat. You can make your walking more tiring by adding obstacles or extra exertions to it. Hence, using stairs is a great and effective way of adding some more workout to your daily routine. Taking the stairs instead of the elevator will help you burn off the excess fat from your knees while also helping your whole body. It will help tone your butt also along with the whole of your legs. It also proves as a decent cardio activity to work out your heart and keeping it in a healthy state. You can also walk up an incline or uphill to add some extra effort to your walks.

climbing stairs 

Running and Fast Walking

So, this one is similarly themed as the last one. Since just walking and running[11] burns off fat from all of your body, you should try to incorporate those more in your daily life. This definitely helps out with all of your body but it is especially effective in keeping your legs and knees tones. That is because you have to utilize your legs the most to perform these actions. Hence, you should always prefer to walk to places where you can do so. You can also incorporate running or jogging[12] into your routine. Doing that every day will keep you healthy and also maintain your heart. Start out with fast or brisk walking every day for about half an hour. Then, increase the level according to you. This is an amazing activity which millions of people swear by. It will not just help improve your body but also your mind. Running releases endorphins[13] which help calm you down and improves your mood. It is great for busting the stress of everyday life and staying sane and balanced.

fast walking 


This is straightforward but still great exercise to burn the fat off from your legs and get smooth and beautiful knees. Its name suggests everything that you need to do to perform this exercise. You can do this exercise easily at home or at your gym. Hence, it is convenient in that way. You just need some elevated position for your legs. You can utilize stairs, bench, or a chair. Or you can use a step machine in your gym or if you have one.

  1. This is very simple to do. Stand in front of the bench or stair or whatever it is that you are using.
  2. After that, just step on and off the bench or the surface with either of your foot. Keep alternating between them.

Perform this exercise 10 times to complete 1 set. And then do 3 sets of it in a day, 3 to 5 times a week to get beautiful slim knees. You won't have to think about how your knees are going to look in that dress anymore.

Jumping Jacks

This is a great full body exercise. That is why it is appropriate for all types and age groups of people. It will not just help you burn off the fat from your thighs but also help to improve your whole body. It works out your core and arms very effectively to build muscles on there and tone the areas. Moreover, it will also exercise your heart and lungs to greatly improves and maintain some of the most essential organs in our body. All in all, this exercise is a terrific calorie and fat burner and will make you leaner and healthier. The steps given below will teach you how to perform this exercise effectively and efficiently.

  1. Firstly, stand up straight. Keep your arms at your sides and your feet should also be together.
  2. After that, jump up a little bit and while in the air split your legs apart to a little more than your shoulder-length. Also, raise your arms up above your head while you are doing that.
  3. Lastly, hold for a moment and then jump back to your original starting position.

Perform this exercise 10 to 15 times to complete 1 set. Start with performing 3 sets of this one in your routine. Your knees will soon be free from the unhealthy and unsightly fat pretty quickly.

jumping jacks 


You may have seen people deadlift weights and thought that they just want to buff and up and build the muscles and body. But, you might not be one hundred percent right as it is also a fantastic way to burn the excess fats[14] from the whole body. If you perform this exercise properly and correctly, you will rapidly burn fat from your knees and thighs along with your back, glutes, and abs. Although, you have to figure out what is a good starting weight for you. Consult your trainer or research extensively before going ahead with this one. Now, read and follow the upcoming steps to learn how to perform this exercise correctly and effectively.

  1. Firstly, Stand up straight with your feet apart. There should be about a shoulder length gap between them. Keep your core tightened and your back and spine perfectly straight.
  2. After that, bend your knees while keeping your head and chest looking straight ahead. Also, remember to keep your spine and back straight.
  3. Then, grip the barbell tightly with a little more than a shoulder-apart length between your hands.
  4. After that, lift up the weight while also returning to a straight standing up position. Push your shoulders back a little to make your back straighter.
  5. Lastly, hold the pose for a few seconds before bending the knees and gently and carefully returning to the original starting position. You have now completed a single rep.

Do this 10 times to complete 1 set. And then do 3 sets with your routine to quickly get rid of pesky fat from your knees. There is one important note to remember always when doing this exercise. You should always keep your back straight. Also, do not go overboard with the weight. Start off slow and gentle to figure out your limits then try to push them.


Wall Sit

This exercise is also sometimes known as wall squat. It is a great body weight exercise which will help work out your lower body to burn off the fat from there. It will help enhance the strength and endurance of your lower body along with helping to burn off the fat from your knees and legs. This exercise may look similar to squats but in this one, you will have to hold the poses for elongated periods. The steps on how to perform this exercise are given below.

  1. First of all, lean against a wall and plant your feet about hip-width apart from each other firmly on the ground. Your feet should be about 2 feet in front of the wall.
  2. Then, tense and brace your abdominals and core and slide down the wall slowly and gently. Your legs should form a 90-degree angle at the knees and your back should be pressed straight into the wall. Your thighs should be just about parallel to the ground.
  3. Lastly, hold this pose for about 20 to 60 seconds. Ensure that your knees are right above your ankles and your back is always touching and having support from the wall. You are done!

You can perform this exercise as much as you can to burn the fat from your legs. Furthermore, you can also incorporate some weights in this exercise if you wish to do so. Just be patient and keep at it and you will soon start seeing the great outcomes of your hard work.

Seated Calf Raise

This is another great exercise to burn fat off from your legs and getting sleek and tight looking knees. Its name itself drops enough information that can teach you much about this exercise. So, as the name suggests, you are going to have to raise your calves repeatedly while you are sitting to perform this exercise. It is very simple and straightforward to do and does not need any equipment or anything, other than a chair probably. The method of performing this exercise correctly is given right below. Peruse and follow the steps exactly and you will soon obtain smooth and good looking knees.

  1. Firstly, sit comfortably on a chair. Your feet should be planted on the floor and your back should be straight.
  2. Now, you have to put some weight on your thigh. You can use anything handy or around for this purpose. A dumbbell or barbell will work great for this.
  3. Then, lift up your heals to raise your calves along with the weight a little bit. Hold the pose for about 3 seconds before reverting back to the original starting position. You have completed 1 rep. Perform this exercise accordingly to you and keep improving upon it. Increase the intensity or number gradually over time and you will be amazed at the brilliant results you will soon get.

Leg circles

This is common and simple to do Pilates exercise. It burns off the fat from the legs very effectively and efficiently. Moreover, you won't find it hard to even at the start. Hence, it could be very effective in smoothly cutting down the fat from your knees, legs, and calves too. The steps which you have to follow to perform this exercise are pretty straightforward and easy. They are given just below, follow them accurately and you will be further ahead on your quest soon.

  1. Firstly, you have to lie down on your back on the floor. Use a yoga mat or rug or something under yourself to stay comfortable.
  2. After that, raise one of your legs up to the sky so that it is pointing towards the ceiling.
  3. Then, start making little circles using your feet by rotating them. Complete 5 rotations clockwise and then 5 in the opposite direction. Perform this action using each leg and repeat it 4 times to give a great workout to your legs to eradicate excess fat from there. That is one set. Start off with incorporating 3 sets into your routine and then gradually increase the intensity if you want or need to.

leg circle 

Standing Calf Raise

This is another simple but effective remedy to work out your legs. It works well to tone the calves[15] but is a great exercise to tone all of the legs and getting rid of unnecessary fats from the area. This exercise also quite straightforward and the name itself tells a lot about it. You can either perform this with or without weights. It is all up to you. Follow the upcoming steps to learn how to perform this exercise.

  1. Firstly, stand on a flat surface. Standing on the edge of the lowest stair or bench is a good idea. You could be facing a tiny drop in front to make the exercise better. Stand up straight and keep your hands at your sides. You can also hold dumbbells or weights in your hands while doing this.
  2. After that, tiptoe onto your toes by lifting up your heels as much as you can. Hold this specific position for about 3 seconds.
  3. Then, slowly lower back to the original starting position. You have completed 1 rep. Repeat it 10 times to finish a set. Incorporate 3 sets of this exercise into your routine when starting off and you will soon obtain skinny and beautiful knees.

Prone Lying Knee Flexion

A great exercise to burn the fat off of your knees. This exercise will also work out your core along with that and make it stronger. You will also get better and more defined abdominals. The steps on how to perform this exercise correctly are given below.

  1. Firstly, you have to lie down on your back. Use a yoga mat or a rug to lie down on.
  2. After that, raise your torso up and put your weight or balance on your elbows.
  3. Then, flex one of your legs and try to reach your knee to your chin. After that, alternate with the other foot. Do this exercise 10 times with each leg to complete one set. Include 3 sets into your routine at first to burn the excess fat off of your knees quickly.

Leg Raises

This is a great exercise for women to burn off extra fat from their knees. Follow the steps given below to learn how to do it.

  1. Firstly, you have to lie down on your side. You should be leaning on your bent elbow.
  2. After that, bend your top leg and put that foot in front of the knee of the bottom leg.
  3. Then, slowly and gently raise the lower leg up and then hold the pose for a moment. Then, bring the leg back down gently and carefully.
  4. Lastly, just repeat the steps given above while switching the legs. Repeat the exercise 15 times to complete 1 set. Include 3 reps of this into your routine and you will be well on your way to getting skinny knees in no time at all.

Criss-Cross Power Jacks

This is a great exercise to burn off the fat from the legs. This will help remove the fats from your knees, thighs and moreover, will engage your whole body to burn off calories. Consequently, you will burn off fat from all parts of the body which is the best way to achieve a slim shape and also burn off excess stores of fats in the body like in the knees. The directions to perform this exercise are given below. Follow them accurately and you will get slim and smooth knees very soon.

  1. Firstly, stand up straight with your legs together. Your feet should be together, side by side, and then inhale deeply.
  2. After that, exhale while jumping up and splitting your legs a bit wider, a little more than hip-width. Simultaneously, also cross your arms up over your head.
  3. Then, you have to cross your legs. Cross your left leg in front of the right leg while also crossing your arms in the same way at your chest level.
  4. Lastly, just repeat the steps to perform the exercise. Do this exercise for about 30 to 60 seconds to give a great workout to your legs.

Lateral Lunge

This is a fantastic and popular exercise to burn off the fat from the legs. This one is great to reduce the fat from inner thighs and knees. Moreover, it helps to burn the calories from all over the body to reduce your weight and burn off fat stores from all parts of the body. All in all, this is a great exercise to burn of fat and add muscles and strength to your legs. The steps on how to perform this exercise are given right below.

  1. Firstly, stand up straight with your feet slightly apart.
  2. After that, step to one of your sides by extending the foot and stepping to the side with it. Extend it as much as you can while your toes are facing forward. You should push your butt out a bit and just lean on your hips and heel by balancing your weight.
  3. Lastly, return back to your starting position slowly and carefully and then repeat the steps for the other leg. Now, you have completed 1 rep of this one. Perform 2 sets of 10 reps each to give your legs and your whol;e body a great workout and fat burning.


This is not an exercise but you can definitely use it to burn off excess fat from your knees. You can use an anti-cellulite cream and massage it onto your knees to get some extra help in slimming down your fat knees. Although, you can not just depend upon this to burn off all the fat from your knees. Incorporate this one along with some other exercises and remedies to get great results and reduce fat from your knees very effectively and efficiently.

Managing Your Diet

Of course, your diet plays an important part in deciding how much fats are in your body, along with everything else. You are what you eat so you should always keep striving to eat healthier and better. And that does not mean that you start eating less and less. A well-balanced diet is essential for keeping the body in tip-top shape. So avoid eating junk food and include foods from various food groups into your diet. Cut down on greasy and fatty foods. Eat a healthy and low-calorie but high in nutrients diet. Include fresh green veggies, whole grains, lean proteins, low dairy and plenty of fiber into your daily diet to keep your body healthy by treating it as a temple.


This one is a clinical or surgical method of getting rid of fat from your body. You can have this performed at various areas of your body including the knees. It is an invasive medical procedure in which basically your fat is sucked out using needle-like tools. The process could be quite expensive and there are side-effects and drawbacks which can happen. If you have this surgery performed, the skin around the knees will sag as the fat is suddenly gone from there. It would take about 6 months to get back to their tightened state. Some other risks are that your knees could look uneven or some scarring can also occur. Sources:

Yoga Asanas To Tone the Knees and Legs

Yoga is a great way to exercise your body along with your mind. It is a holistic approach to health and wellness. There are a few asanas which you can perform to burn off the fat from your legs and knees to give them a tight and toned look. We have compiled a few of them for you in this section.

Chair Pose

Also known as Utkatasana. The name gives away all you have to do. This asana is fantastic for toning the legs. It will help build muscles in the legs and burn off excess fat store there in the knees and thighs. Follow the upcoming steps to learn how to do it.

  1. Firstly, stand up straight.
  2. After that, gently and slowly bend your knees while also lowering your bum as if you are sitting in an imaginary seat.
  3. Then, inhale deeply while extending your arms up over your head.
  4. Lastly, hold the pose for a bit and then release and return to the starting position.

Downward Facing Dog

This is a great and very popular yoga asana. This helps to burn off fat from all parts of the body which is important and most effective in reducing fat stores in the body, including the knees. Moreover, this asana works your arms, back, shoulders, and abs too along with the legs to exercise pretty much all of your body. The steps on how to perform this are given below.

  1. Firstly, start on the floor with your hands and knees touching the ground. You should be in a dog or animal-like pose. Your hands should be directly under your shoulders and the knees should be hip-width apart in this pose.
  2. After that, you have to lift your butt up in the air. Put your weight in your hands. Lift up your knees also and you should be on your hand and feet with your butt and pelvis up in the air with your chest facing the wall behind you.
  3. Lastly, hold the pose while breathing regularly for a bit and then return to a relaxed starting position. You are done!

Warrior I

This is another one of the yoga asanas which is amazing for working out your whole body to burn off the fat stores in all parts. It works out your legs fantastically along with your hips, shoulder, chest, abs, and more. Follow the steps given below to learn how to do this one.

  1. Firstly, you have to start with a downward dog asana. So perform that first. The steps to do that are given previously.
  2. After that, step forward your right foot so that it is now between your legs. And turn your heel of the left leg slightly outward. keep your hips squared though.
  3. Then, lift up your torso by engaging your abs and also lift up your arms and raise them into the air above your head. Your palms should be facing or touching each other. Don't forget to breathe all through this.
  4. Lastly, hold the pose while you are inhaling and exhaling for a few seconds. Then relax a bit and then return back to the starting pose of a downward facing dog. Then, repeat the steps using the other leg and your are done performing this asana.


Tips and Tricks

For Protecting the Knees during Workouts

So, now we have learned about a bunch of different ways and exercise which you can employ to burn the fat off from your knees to make them much better looking and attractive. However, you need to exercise caution and care when working out, just like any other part of your body. Knees are a complex area of the body whose dysfunction can lead to immense pains and discomfort. It could derail your whole life and body. So, it is very important that you follow some precautions and take extra care when dealing with your knees. The points mentioned below are doing to come in handy for such a purpose.

For keeping the Knees Slim and Healthy

In this subsection, we have compiled a bunch of tips which will help you to keep your knees healthy and slim in the first place. You have to have heard the proverb that prevention is always better than the cure. That is what we are preaching here and following these tips will help you greatly in avoiding any extra fat accumulation on the knees and keeping them looking great and party-ready.

This article has been medically reviewed by Dr.Geeta Sundar on 04/05/2019 

How to Get Rid of Knee Fat

Login to comment

Similar posts