Weekend Challenge: Dynamic Femur And Leg Strengthener - Save Our Bones

​This weekend’s challenge is a fun, weight-bearing move that you can do in a small space, but it feels like you’ve just taken a walk. Because the Dynamic Femur And Legs Strengthener is a weight-bearing exercise, it exerts osteogenic loading, which builds bone through applied force.

The Dynamic Femur And Legs Strengthener targets the muscles and bones in the legs, to protect against weakness that can lead to balance disorders, a leading cause of falls in older adults.

So let’s get started building strong legs!


Savers know that weight-bearing exercise is one of the key elements in regaining bone strength and fracture resistance. The concept is based on what’s known as Wolff’s law.

Julius Wolff was a German surgeon who practiced in the mid- and late-1800s. He pioneered the recognition of orthopedics as a distinct branch of medicine, and his work with the musculoskeletal system gave rise to Wolff’s law, or what he originally called “the law of transformation of the bone.” His findings impact orthopedic surgery to this day, and for well over a century the application of Wolff’s law has proven its efficacy again and again.

The Osteoporosis Reversal Program applies this proven principle, and weight-bearing exercises are precisely the kind of stimulation that builds bone. And this stimulation is called…

Osteogenic Loading

While it’s a rather “medical” sounding term, the concept is simple. Osteogenic loading refers to the application of force from the top of your head down through your hips, or axial loading. It’s a scientifically confirmed and essential means of staving off osteoporosis and reversing low bone density, and the mainstream osteoporosis medical community is just beginning to acknowledge its validity.

Clearly, the bones in the legs can significantly benefit from osteogenic loading. Today’s exercise is no exception.

Bones And Muscles In The Leg

As the name indicates, the Dynamic Femur And Legs Strengthener is particularly effective at building bone in the femur. This long, strong bone in the upper leg is prone to atypical fractures if you’ve ever taken bisphosphonates, so it makes sense to do everything you can to rebuild healthy femoral bone. Today’s exercise targets the bones in the lower leg and the pelvis as well.

The main muscles worked in this weekend’s exercise are the quadriceps in the front of the thigh, the gastrocnemius in the back of the lower leg (calf muscle), and the glutes.

These muscles connect to the femur in the thigh, and the tibia and fibula in the lower leg. They also stabilize the knees and ankles. When you work the glutes, or buttocks muscles, it helps stabilize and strengthen your sacral vertebrae and your pelvis.

And of course, in addition to strengthening bone through osteogenic loading, moves like the Dynamic Femur And Legs Strengthener also promote strong muscles, which are essential for keeping your balance, overcoming the fear of falling, and doing everyday tasks with confidence. In light of recent research about the prevalence of falls among older adults, this is more important than ever.

Study: For The Elderly, Falls Are Common But Preventable

A 2006 overview of the frequency of falls, “their major causes and risk factors, the types of available fall prevention interventions”1 and the efficacy of those interventions begins by acknowledging the commonality of falls among the elderly, and the “mortality, morbidity, reduced functioning, and premature nursing home admissions”1 that often accompany these falls.
Researchers reviewed copious data regarding the major causes of falls, and “gait and balance disorders or weakness” accounted for 17% of 3,628 reported falls. This ties in with the fact that:

“Numerous studies have shown that exercise can improve important fall risk factors, such as muscle weakness, poor balance, and gait impairment in healthy and impaired older adults.”1

The connection between exercise and fall prevention has been firmly established, which is why I make a point of bringing you exercises like this one.

So here’s how to do the Dynamic Femur And Legs Strengthener.


  1. Stand with your feet shoulder-width apart.
  2. Clasp your hands in front of your chest as you would for a squat.
  3. Bend both knees but put your weight on only one leg, while lifting the heel of the other leg. If you go down on your left leg, for example, you’ll lift the heel of your right leg. Both knees will bend at approximately the same angle.
  4. Come back up and repeat the knee-bend with the opposite leg. When you’ve gone down on each leg once, that’s one rep.
  5. Do as many reps as you can in one minute, or as many as you feel comfortable doing.


  • Lean slightly forward at your hips and keep your back straight throughout the exercise.
  • Go as fast or as slowly as you like, but try to work out a rhythm so you’re switching legs smoothly.

Another Weekend Challenge, the High Impact Axial Loader, is a good companion exercise to do along with this one.

As you incorporate more balance exercises into your daily routine, you’ll gain more confidence and energy, and your gait will improve as your muscle strength increases. These are key elements in preventing falls and the fractures they can cause.

If you have been practicing the moves in the Densercise™ Epidensity Training System, then you’re well aware of the many balance exercises included in the more than 52 “Densercises.” The convenient digital format of Densercise™ allows you to do a quick search for “balance” or “pelvis” or any other area of concern, so you can customize your workout to target areas of particular interest for you.

Densercise™ includes a full month’s worth of exercises, each one demonstrated on the downloadable manual and on video. At the end of the four weeks, you simply begin again with Week 1. And for even more variety, you can easily incorporate a few Weekend Challenges.

Densercise™ is clear, concise, and simple, but highly effective at reversing bone loss and building strong muscles. I hope you’ll enjoy this weekend’s challenge – it’s even more fun while you listen to your favorite music!

Take Exercising For Your Bones to the Next Level!

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Have a great weekend!


1 Rubenstein, Laurence Z., MD, MPH and Josephson, Karen R., MPH. “Falls and Their Prevention in Elderly People: What Does the Evidence Show?” Med Clin N Am. 90. (2006): 807-824. PDF. https://www.stayonyourfeet.com.au/wp-content/uploads/2015/03/Falls-and-Their-Prevention-in-Elderly.pdf

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Comments on this article are closed.

  1. Arden kate

    Keep my name on list of exercises for healthy bones. Thanks

  2. Carol Michalski

    I am SO excited! I began the Osteoporosis Reversal Program about 2 years ago after my osteopenia slipped into the osteoporosis range in my lumbar spine.I had been on Fosamax for about 8 years! My scans were showing bone loss every 2 years. My MD’s comment was ” There are some things you just need to accept and live with”!!!! NOT! I am very active and felt like I was on the road to a wheelchair!
    I started doing my own research and discovered the Save Our Bones program. I changed my calcium supplement to True Osteo and added additional recommended supplements- Vit K, magnesium. Changed my diet , added weight bearing exercises including the Densercise program .
    Yesterday I had a Dexa scan. My lumbar spine has improved into the osteopenia range! My hips have maintained their bone density! I am so excited and motivated to keep going . BTW, I am off of the Fosamax. The MDs know very little about osteoporosis and all they can do is prescribe these drugs, which they also know little about. We need to do our own research and take control of our health. Thanks again for your program. It wasn’t easy to make all of the changes but it has been worth it!

    • Vivian Goldschmidt, MA

      Wow, Carol! That is truly inspiring – thank you so much for sharing your story with the community! Keep it up – your positive attitude is contagious. 🙂

      • Joanne

        I recently had my first bone scan and the worst of the report was my lumbar vertebrae L1 – L4. I am an aid gym fitness “nut” and I do alot of work on the treadmill, eliptical, and step machine. I also lift free weights. I just turned 65 and all my friends compliment my level of fitness as well as just looking great. My provider advised increasing Vit D, calcium and of course, weight bearing exercises. Is there any free weight exercise I can do to improve the bone density in my lumbar spine? I have not really come up with much except perhaps the dead lift. On top of 4 – 5 gym workouts per week I walk my Siberian Husky for about an hour daily weather permitting.

  3. Jo Ann Fisher

    I tool Fosamax (generic Alendronate) for 8 years and then my Doctor took me off saying it doesn’t do any good after so many years. He then put me on a nasal spray, can’t remember the name, for 1 year. At my next yearly physical he took me off of that saying that it had been found to not work. I have had bone density tests every 3 years for the last 10 years this last one showed that my bone density had gotten much worse and that is why they want me on this shot that is given every 6 months. It is called Prolia and when i looked it up on the internet it has horrible possible side effects so i refused to take it. Have you ever heard of it.

  4. Vida

    Vivian ,
    I have so much pain on my body since I took Algecal ,and strounium .i stop tacking them a week ago .but pain and flexibility of movement on body very limited .i love to do weight lifting exercise but I scared to damage my body .please let me know what do you think.

  5. Jtparkey

    Isn’t this also a squat working to build the butt that sags in old age? That would make it a 2 for 1 exercise?!?!?

    • Vivian Goldschmidt, MA

      Well, that might be a cosmetic side effect of this exercise, JT!

  6. Carol

    Thank you Vivian for this wonderful information and will be adding it to my leg strength exercises. Lately I’ve been doing an exercise that I call “Walking In Bed”. I bend my knees and press each foot alternately against the mattress while I tighten the back of each leg. I feel this has been helping me gain needed leg strength. I love shopping and do a lot of walking almost everyday through the skyways.

  7. Jan

    I like you question. I need an answer too. The standard time for estrogen blocker pills is 5 years so you should get a 2nd opinion on how long to take them. For the bone building question, we both need an answer. I was taken off of Fosamax by an orthopedic doctor due to a fall. I don’t want to go back on it. So, what else is out there? Can someone in medical school comment on this annonymously? It seems regular doctors all support Fosamax. What is the answer?

    • Customer Support

      Jan and Mcsulli, please check your inbox for an email from us on this topic.

      • Judi Tinnell

        I am in the same situation – could I also get an answer. Have been refusing Fosamax

  8. Mcsulli

    I have just been diagnosed with breast cancer, fortunately caught early and estrogen positive so I’ll be taking an estrogen blocker for life. I u derstandcthat is hard on bones and typically recommended is Bonica or some other bone building supplement. I have been taking nothing for years and on the Save plan for six months. I hate to have to take drugs but how do I handle with this situation?

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