The truth about stubborn knee fat (and what you can do about it)

Knee fat — the sneaky pocket of excess fat that tends to show up out of nowhere, making you rethink every pair of shorts in your wardrobe.

While it’s perfectly normal and nothing to be ashamed of, many people wonder if there’s a way to target and tone this tricky area. Whether you’re dealing with inner knee fat or excess weight around the knee area, we’ve got science-backed answers to help you tackle it.

From exercises for fat knees to dietary changes and even surgical options, we’re covering everything you need to know about this pesky problem area.

So, let’s roll up our sleeves (and maybe our pant legs) and dive into the truth about stubborn knee fat.

What causes knee fat?

Understanding the root cause of fat on the knees is key to addressing it effectively. Knee fat is typically caused by a combination of factors, including:

Genetics

Some of us are simply predisposed to storing fat around the knees. Blame it on your family history —your body may naturally hold extra fat in this area due to inherited patterns of fat cell distribution [1].

Weight gain

Unsurprisingly, excess weight is one of the most common causes of fat in knees. When we gain weight, fat cells expand in areas like the thighs, hips, and yes, even the knees.

The accumulation of fat around the knees can also put extra pressure on weight-bearing joints [2].

Lack of muscle tone

A lack of strength in the lower body, particularly in the quads and hamstrings, can make the knee area appear less toned.

Weak muscles also contribute to reduced stability and can increase the risk of knee pain.

Inflammation

Conditions like osteoarthritis or rheumatoid arthritis can cause swelling in the knees [2]. While this isn’t fat, inflammation can make the area appear larger, especially if it’s combined with joint inflammation.

Hormonal changes

Hormones play a significant role in fat storage. During pregnancy, menopause, or periods of hormonal imbalance, women in particular may notice fat around the knees becoming more prominent [1].

Sedentary lifestyle

Spending too much time sitting (or avoiding physical activity) can slow your metabolism and make it easier for fat cells to accumulate in stubborn areas like the knees [3].

Can you get rid of knee fat surgically?

If you’ve tried every knee fat workout under the sun and still aren’t happy with the results, you may be wondering if there’s a surgical solution. And yes, there are:

Liposuction

Liposuction is one of the most common procedures for addressing fat knees. This involves removing adipose tissue (fat cells) from the area and reshaping the knee joint and surrounding regions [4].

The recovery process is relatively quick, but like any surgery, there are risks, including infection and joint inflammation.

CoolSculpting

A non-invasive alternative, CoolSculpting uses controlled cooling to freeze and destroy fat cells in specific areas, including the knees [5].

While the results take time to show and aren’t as dramatic as liposuction, it’s a safer option for many.

Skin-tightening procedures

For those dealing with excess skin after weight loss, skin-tightening treatments using lasers or radiofrequency can improve the skin surface around the knees [6].

This is often combined with procedures to reduce fat for a smoother, more toned look.

Considerations before surgery

While surgical options can provide noticeable results, they’re not for everyone. Costs, recovery time, and potential risks like infection or scarring are important factors to consider.

Plus, without maintaining a healthy weight, the results may not last.

The best exercises for knee fat

While you can’t spot-reduce fat (more on that later), strengthening the lower body can help tone the knees, enhance muscle definition, and improve overall functionality.

A consistent workout routine that targets key muscles around the knees will not only help you feel stronger but may also give the area a leaner appearance. Here are some of the best fat knee exercises to get you started:

Squats

Squats are a classic move for toning the legs and knees, and they’re incredibly versatile.

You can do them anywhere, with or without weights, and they’re great for building strength in the quads, glutes, and hamstrings. Plus, they help stabilise the knee joint, reducing the risk of injury.

• How to do it: Stand with feet shoulder-width apart. Lower your body as if sitting in a chair, keeping your weight in your heels and your knees behind your toes. Push back up to standing, engaging your glutes at the top.
• Reps: Aim for 3 sets of 15 reps. If you’re looking to up the intensity, try holding dumbbells or adding a jump at the top.

Pro tip: Squats are not just for your knees; they also work your core and lower back, making them a full-body powerhouse exercise.

Step-ups

Step-ups are fantastic for building strength in the thighs and knees, and they’re particularly effective at targeting the quadriceps.

This exercise also engages stabilising muscles, improving balance and coordination — great if you’ve ever found yourself wobbling on uneven ground.

• How to do it: Use a sturdy bench or step at a height that challenges you but still allows for proper form. Step up with one foot, press through the heel, and bring the other foot up to meet it. Step down and repeat on the opposite leg.
• Reps: 3 sets of 10 reps per leg. To increase the challenge, hold a dumbbell in each hand or try alternating your speed.

Pro tip: Focus on controlled movements rather than rushing. This improves muscle engagement and reduces the risk of straining your knee joint.

Lunges

Lunges are a go-to move for anyone looking to tone the knee area and surrounding muscles. They’re great for targeting the quads, hamstrings, and glutes, while also promoting joint stability.

Lunges are especially effective because they work each leg independently, helping to correct any muscular imbalances.

• How to do it: Step forward with one leg, ensuring your front knee stays aligned with your ankle. Lower your body until both knees form 90-degree angles, keeping your chest lifted. Push back up to the starting position and switch legs.
• Reps: 3 sets of 10 reps per leg. For an extra burn, try holding dumbbells or adding a reverse lunge variation.

Pro tip: Lunges also engage your core, making them a great compound movement for overall strength and stability. If you’re a beginner, use a chair for support until you build confidence with your balance.

Leg raises

Leg raises are perfect for a low-impact option. They strengthen the muscles around the knees without adding strain, making them ideal for beginners or those recovering from knee pain and soreness of the patella tendon.

• How to do it: Lie flat on your back with one leg bent and the other straight. Lift the straight leg to a 45-degree angle, hold for a few seconds, then lower it slowly. Repeat on the other leg.
• Reps: 3 sets of 15 reps per leg. For more intensity, add ankle weights or try side-lying leg raises.

Pro tip: Focus on engaging your quadriceps as you lift your leg. This ensures you’re targeting the muscles that support the knees.

Hamstring curls

Building hamstring strength supports the knees and can help with anterior knee pain too. Strong hamstrings also stabilise the knee joint, reducing the risk of injuries during daily activities.

• How to do it: Stand with your feet shoulder-width apart and hold onto a sturdy surface for balance. Bend one knee, bringing your heel toward your glutes. Lower your leg back down slowly and repeat.
• Reps: 3 sets of 12 reps per leg. To increase resistance, try adding ankle weights or using a resistance band.

Pro tip: Don’t rush this exercise — slow, controlled movements are key to engaging the hamstrings and avoiding strain.

Diet tips for losing knee fat

No amount of exercise can outdo a poor diet. If you’re serious about addressing knee fat, your nutrition needs to be on point. Here’s how to tweak your eating habits for better results:

Embrace a balanced diet

Focus on whole foods like lean proteins, healthy fats, and plenty of vegetables. A diet rich in antioxidants and dietary fibre supports overall fat loss and reduces inflammation in the body.

Reduce calorie intake

To lose fat, you’ll need to create a calorie deficit. This means consuming fewer calories than your body burns. Keep your meals nutrient-dense to avoid feeling deprived.

Avoid high-fat foods

Limit refined foods and high-fat snacks like potato chips or fried meals. These contribute to excess weight and can slow your progress.

Stay hydrated

Drinking water helps flush toxins and reduces bloating around the knee area, giving a sleeker appearance.

Anti-inflammatory foods

Incorporate foods like fatty fish, nuts, and turmeric into your meals. These reduce joint inflammation and support the health of your weight-bearing joints [8].

Why spot fat loss isn’t possible

You might have heard that working out specific muscles can magically melt fat in that area — but unfortunately, it’s just not true [7].

While exercises can strengthen and tone the muscles around a particular area, they don’t directly burn the fat sitting on top.

Fat loss happens across the entire body and is largely influenced by creating a calorie deficit through a combination of diet and physical activity.

So, while knee workouts can help build lean muscle and improve the appearance of the knee area, the actual fat-burning process will come from overall weight loss.

The good news? As you lose fat all over, those stubborn areas, like the knees, will eventually slim down too!

Your weight loss journey

Addressing fat knees isn’t just about aesthetics — it’s about improving strength, mobility, and overall health.

Whether you’re hitting the gym for a killer workout or tweaking your diet to reduce inflammatory molecules, every small step makes a difference.

For those considering a helping hand, Juniper’s Weight Reset Program offers science-backed support to help you achieve a healthy weight.

Combining clinically backed treatments, personalised coaching, and expert guidance, this program takes a holistic approach to weight loss — no gimmicks, no fads, just results.

With personalised coaching and free consultations with clinicians, Juniper’s program is designed to help you lose weight safely and sustainably. Whether you’re targeting the knee area or looking for overall fat loss, Juniper’s holistic approach is here to support you every step of the way.

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