Weekend Challenge: Backwards Swing Hip Strengthener - Save Our Bones

Hip fractures are one of the most dreaded kinds of fractures, and for good reason. They can be very painful and have long recovery times. With incidents on the rise, it’s understandable that there’s concern. But have you ever wondered why the hip is such a focal point when it comes to fractures?

To answer this question, we’ll delve a little deeper into the structure of the pelvis, so you’ll get a better understanding of the benefits of the Backwards Swing Hip Strengthener.

This weight-bearing exercise directly addresses the dual issues of hip strength and balance.

Let’s take a look at the anatomy of the hip, and you’ll see why the Backwards Swing Hip Strengthener is so effective.


Weight-bearing exercises are crucial to increasing bone density. In this move, one leg swings while the other stays still. The stationary hip receives density-increasing pressure aided by the weight you hold (more on that when we look at “How” below).

Let’s take a closer look at the pelvis and the muscles this exercise targets.

The Anatomy Of The Hip

The muscular structure of the pelvis actually incorporates a fairly large area. “Hip pain” can be felt anywhere from the lower back to the top of the thighs, and everywhere in between. That’s because the main muscle groups cover this whole area. Here are the major relevant muscles of the hip:

  • Flexors, which bring your legs forward and your knee up to your abdomen. They are also engaged when you bring your abdomen to your thighs (as in a sit-up).
  • Extensors, which move the leg backward. Every time you walk or run, you alternate the use of flexors and extensors. The buttocks muscle – the gluteus maximus – is an extensor.
  • Rotators and Abductors swing your leg out from your body (as in stepping sideways or leg lifts lying on your side). They also rotate your femur.
  • Adductors run from the hip to the inside of the thigh, and bring your leg across the front of your body.

This is a basic overview, but it gives you a sense of how important it is to strengthen these muscles if you want stronger, younger hip bones that will resist fracture.

It’s also clear the role these muscles play in balance, a crucial factor in preventing falls that could fracture a hip. If these muscles are week, tense, or otherwise compromised, your balance and pelvic bone density suffer.

Because the pelvis is central to your body, it takes a great deal of force and requires significant flexibility and strength to perform correctly. This is one of the keys in understanding why hip fracture is such a concern.

And as you’ll see, the Backwards Swing Hip Strengthener targets all of these muscle groups and more.


Wear comfortable shoes for this exercise. You will also need a small weight – even a can of soup will do. You can gradually work up to a heavier weight.

  1. Stand with feet shoulder-width apart.
  2. Hold the weight in your right hand (you can start with either hand, of course – just reverse the directions).
  3. Now step backward with your right leg at a 45-degree angle.
  4. At the same time, lean forward and bring your right arm down in front of your left knee.
  5. Return to the starting position.
  6. Repeat 10 times (or as many times as you are comfortable with), and then switch sides and repeat another 10 times.

I like to “round out” this exercise by following it with The Balance Booster, another Weekend Challenge that promotes balance.

And one of the best things about these and other Weekend Challenges is that they can be done anywhere. The same is true for the bone-strengthening exercises in the Densercise™ Epidensity Training System.

Winter Is Quickly Approaching In The Northern Hemisphere…

….so it’s challenging to practice weight-bearing exercises that are typically done outdoors, such as walking or jogging. I developed Densercise™ with this in mind, so Savers can practice not only weight-bearing moves indoors, but also resistance and postural exercises.

Amazingly, this incredibly effective program takes just 15 minutes a day, 3 days a week. And you can also incorporate the Weekend Challenges in with your “Densercises,” or do the Challenges on the other days of the week. It’s easy to use these resources to develop an exercise program that works for you. I am not a fan of “cookie cutter” workouts!

Please take a few minutes, if you haven’t yet, to learn more about the Densercise™ Epidensity Training System, the revolutionary customize-able system that effectively reverses bone loss.

Have a great weekend!

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Comments on this article are closed.

  1. Lori

    What type mattress do you recommend for individuals with Osteoporosis… Tempur-Pedic???

  2. shula


  3. Elizabeth

    Enjoy doing the exercises, I can do them at home several times a day, very helpful in building flexibility and strength and increasing bone density.

    I’ve been exercising regularly, as well as eating the healthy diet you recommend and my bone density has improved slightly from my last DEXA scan.

    Thanks Vivien.

    • Vivian Goldschmidt, MA

      Congratulations are in order, Elizabeth! Keep up the great work.

  4. Ronnie

    thanks for your emails and information. do you have a dvd with a couple of programs on it. It would be great to have a structure to follow.l
    Many thanks

  5. Mary Jean

    Thanks for another great week-end exercise, you’re the best.
    Is your Densercise Epidensity Training System available in a ‘Physical’ Book?
    Unfortunately, although the videos would be great, an on line Training System wouldn’t work out for me.

    • Customer Support

      I Mary Jean,
      At this time, Densercise is available exclusively as a digital product. The manual is delivered as a PDF file to your inbox, and the video demonstrations are viewed online. 🙂

  6. mary

    thanks for all the information…I have not decided to take the injection that is like your own hormones, or so they say….meantime I will do the above exercise. I am very allergic and I am scared if I take the injection I will have and allergy scare….thanks mary

  7. jasu lala

    beautiful exercises. it has helped me alot, particularly my spine and the Dowager’s hump. Thanks Vivian.

  8. Jan

    I had a hip replacement two weeks ago, due to osteo artritis in the ball, have a super duper model hip that apparently is virtually impossible to dislocate and now Im itching to start on the exercises, over and above what the physio has given me. Feel I should hold fire another couple of weeks before adding in anything extra. Fortunately I dont have bone loss. Very interesting reading so keep it coming and the exercises too. Jan

  9. Catherine

    I have been recovering from a broken femur for over a year now and these exercises are some the physical therapist gave me to do. Thank you for all the exercises.

    • Vivian Goldschmidt, MA

      That’s interesting, Catherine! I wish you a speedy recovery from your fracture.

  10. idy

    Great information
    I will start today

    • Vivian Goldschmidt, MA

      Let us know how it goes, Idy. 🙂

  11. Marilyn

    Always looking forward to your tips to live a healthier life.

    • Vivian Goldschmidt, MA

      I am so glad you are enjoying these Weekend Challenges, Laila and Marilyn!

  12. Laila Iskander

    yet another great exercise , thank you

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