Weekend Challenge: Balancing Femoral Head And Core Strengthener - Save Our Bones

Scientific research indicates that core-targeting exercises such as the Balancing Femoral Head And Core Strengthener help to relieve chronic lower back pain. This is great news for the estimated 50% of adults who suffer from this aggravating and uncomfortable (and at times excruciating) condition.

But even if you don’t experience backaches, this weekend’s exercise is still relevant – in addition to strengthening the core, it also works the crucial femoral head, improves balance, and increases mobility in the hips.

Let’s start by taking a look at a recent study on alleviating chronic back pain with core strengthening exercises.


Exercise builds strength to achieve bone health results, ranging from stronger bones to better balance. Now you can add “decreased back pain” to that list!

Four different studies were reviewed by researchers who analyzed the specific ways in which strength and resistance training affect lower back pain. They found that in comparison with resistance training that worked superficial muscles, core strengthening exercises provided superior relief, as expressed in the quote below:

“According to the results of various scales and evaluation instruments, core strength training is more effective than typical resistance training for alleviating chronic low back pain.”1

Not only that, but the type of core exercises mattered – all types helped, but moves that worked the deep muscles of the core were more effective:

“All of the core strength training strategies examined in this study assist in the alleviation of chronic low back pain; however, we recommend focusing on training the deep trunk muscles to alleviate chronic low back pain.”1

What are the study authors referring to as the “deep trunk muscles”?

These are the deep core muscles, which attach directly to the spine and pelvis. The ones we’re going to focus on today are the transversus abdominis (sometimes called the transverse abdominis), erector spinae, hip flexors, internal obliques, and the multifidus.

The transversus abdominis lies deep in the abdominal cavity, attaching from the bottom six ribs to the top of the pelvis and then to the pubic crest at the front base off the pelvis.

The erector spinae lie directly against the vertebrae. You use them whenever you straighten your spine and extend your vertebrae, and they’re vital for correct posture. Because of their direct contact with the vertebrae, they are highly instrumental in alleviating back pain.

The hip flexors include the psoas and glutes (buttocks). The hip flexors allow you to move your legs up toward your chest, out to the side, and backward. They are also key in stabilizing your pelvis and lower back.

The internal obliques lie along your sides, and are located deep in the torso. They connect inside your pelvis, allowing you to rotate your trunk.

Lastly, the multifidus is a back muscle, attaching along your spine and working with the transversus abdominus to stabilize your vertebrae.

All of these deep muscles are worked in this weekend’s exercise, and the rotation of the leg (which you’ll see next) takes the femoral head through a significant range of motion, increasing flexibility and strength in this crucial joint.


Because the Balancing Femoral Head And Core Strengthener involves standing on one foot, it’s a good idea to stand near a bed, chair, or wall as you get the hang of this exercise.

  1. Stand with your feet shoulder-width apart.
  2. Bring one knee up to hip level, and then bring your knee out to the side. Your thigh should be as close to straight out to the side as possible.
  3. Bring your knee back around to the front, but keep your knee bent; don’t put your foot down.
  4. Bring your knee out to the side again.
  5. Repeat this motion 10 times (or as many times as you comfortably can up to 10 times), moving fairly rapidly.
  6. Switch legs and repeat on the other side.

Since your core muscles are so important, I suggest you follow this exercise with these Weekend Challenges that also target the core:

The Densercise™ Epidensity Training System Includes Core-Strengthening Moves

If you have Densercise™, then you know that good form is important in exercise. That’s why so many of the 50+ moves in Densercise™ include the instruction to engage or tighten your core. Effective, bone density-increasing exercises like those found in Densercise™ begin with a strong core, and so does freedom from lower back pain.

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Please share your experiences with this and other exercises by leaving a comment below.

Have a great weekend!


1 Chang, Wen-Dien, PhD, Lin, Hung-Yu, PhD, and Lai, Ping-Tung, BS. “Core strength training for patients with chronic low back pain.” J Phys Ther Sci. 27. 3. (2015): 619-622. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/

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Comments on this article are closed.

  1. Marlene

    Good afternoon Vivian,
    I enjoyed this exercise and always looking forward for the weekend challenge. I will include this into my daily
    routine as it is easy to remember.
    Thank you very much for sharing, Vivian.
    Have a wonderful afternoon.

  2. Elaine

    I want to read a reply to a question I posed last week about whether butter from grass-fed cows is a good source of vitamin K.

  3. shula

    This hip-joint exercise is a good one, a lifting-up one. Thanks you.

    • Vivian Goldschmidt, MA

      Glad this is a good exercise for you, Shula!

  4. judith gildabrand

    I love this site as it tells me how to be healthy and have strong healthy bone by eating the right foods and I also have discovered that doing the correct exercise is so important also. In fact I think its as important
    as eating right so I use a weight vest each day to get strong bone by weight resistance with my vest ( by nykweightvest) it helps the bones to
    get strong and offers resistance to force the bone to grow stronger –
    same way as muscles grow stronger with weight training . So with these two things I am getting stronger and healthier bones!
    Thank you save our bones!!

  5. Inge

    I have just been diagnosed with high risk osteoporosis, I am 60, and have been housebound/bedbound with severe Chronic Fatigue Syndrome/Lyme Disease for 25 years now, so you can imagine how out of shape I am. Plus I have a herniated disk, hence ongoing lower back pain (that Feldenkrais treatments have helped some). How is the Densercise program different than your Save Our Bones program? Thanks!

  6. Fran

    Is organic apple cider vinegar helpful for osteoporosis?

  7. Liana Pacilli

    Are you familiar and do you have an opinion on Bone Meal called Ostroprophin? It’s been recommended to me by a holistic chiropractior instead of prolia.

    • Save Institute Customer Support

      Hi Liana,

      Please check your inbox for an e-mail from Customer Support. 🙂

  8. Lori

    I need strengthening exercises which won’t risk dislocating my replacement hip joint. Any suggestions, pleasel

    • Vivian Goldschmidt, MA

      You’ll want to be careful with a replaced hip, Lori, especially if the surgery was recent. Did your doctor or physical therapist give you any exercises that are appropriate for your situation? It would be a good idea to ask him or her before doing any exercises that target the hip joint.

  9. Luis South

    All of your suggested exercises are important. Thank you so much, Vivian.

    • Vivian Goldschmidt, MA

      You’re welcome, Luis!

  10. Paola Morales

    Igreat fantastic idea would to know more

    • Vivian Goldschmidt, MA

      Feel free to search the site to learn more, Paola. There are lots of Weekend Challenges!

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