Fix Hyperextended Knees, Even if You Don’t Know You Have Them


“Bend your knees, girl!”

A man yelled this at me in an airport one time. 

I was standing outside the bathroom waiting on a friend when I caught his eye—or my knees did, anyway.

They hyperextend, which means my knees can bend backward, most noticeably when I’m standing.

This man caught a glimpse of my backward-bending knees from across the airport terminal and couldn’t handle it. 

He yelled out the most common cue for fixing hyperextended knees, “Bend your knees, girl!”

Aside from the awkwardness of yelling at a stranger in the airport (and calling a grown woman ‘girl’), what he said makes perfect sense. If the knees are going backward, just bend them forward, right?

Maybe, but finding “straight” is difficult when your knees hyperextend because they do FEEL straight even though they are bending back, and when they’re truly straight, they FEEL super bent. 

If your knees hyperextend, a mirror is a helpful tool to see where straight actually is and how it feels.

But there’s another overlooked component for knees that go backward: a game-changer called rotation.

In today’s video, I’ll show you how to add the element of rotation when straightening the knees.

If your knees hyperextend, or you work with people who have knees that do, you won’t want to miss the tip in this short video.

If the man from the airport saw me today, he’d look right past me because, over time, I’ve taught myself how to stand with straight knees without bending them. 

To knee health!


P.S. If you’d love to learn more about alignment and ways to help your joints keep moving with freedom and ease, check out the Pilates Tonic Online (PTO) membership.

There’s a 2-video series with my full protocol for knees that hyperextend, and it also helps flat feet and pronated ankles! Plus, there are many more videos for knee health and SO much more.

PTO is a self-paced membership that costs $55 a month.
Every month, PTO members receive:

  • Two live Zoom classes + the class recording (so you never have to worry about missing a class)
  • Two new movement videos 
  • The Membership Journey: a roadmap for alignment success so you get more out of every other exercise you do
  • Unlimited access to the PTO video library
  • Weekly emails



Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways. I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at [email protected] See you in the studio!

2 Responses

  1. Thank you thank you thank you.

    Perhaps this will help me stand naturally and prevent my knees from “twisting and buckling”. Hoping to lose the fatigue.

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