Weekend Challenge: Femoral Neck And Hip Builder - Save Our Bones

This weekend’s exercise is a weight-bearing move that strengthens the hip bones. Specifically, it targets the fracture-prone femoral neck, the bridge of bone that connects the ball of your hip to the top of your femur.

With femoral neck fractures on the rise, building density in this area is more vital than ever. As you’ll discover in a fascinating study, recent research clearly supports targeted exercise for avoidance of pelvic fractures.

Today’s exercise is a great place to start!


Sustaining a hip fracture can be a life-altering experience, so it’s crucial to practice exercises that build the hip bones.

The Femoral Neck And Hip Builder works the following key muscles and muscle groups to strengthen the pelvis, increase balance to prevent falls, and improve posture.

  • The gluteus maximus or buttocks are the largest muscles in the human body, and they are essential for humans’ ability to walk upright. Unfortunately, they are also prone to atrophy when we sit for long periods of time, and the hip bones suffer when these muscles are weak.
  • The hamstrings are the muscles in the back of your thighs. They are involved in hip extension and knee flexion and rotation. This is another muscle group that suffers from sitting, and today’s exercise helps offset the atrophy associated with sitting. Strong hamstrings are important for avoiding falls and strengthening the hips.
  • In today’s move, you’ll use many of the back muscles, which makes this exercise excellent for aligning and stabilizing the vertebrae. Spinal alignment is crucial for proper, healthy, bone-building pressure to be exerted on the pelvis when you exercise. It’s also vital for balance and flexibility.

In addition, the Femoral Neck And Hip Builder helps flatten the upper back and straighten the thoracic vertebrae, vital areas for those who want to avoid kyphosis and/or forward head posture (FHP).


You’ll need a chair, bench, or stool to do this exercise. Even a sturdy box will do. If you don’t have a carpeted area, you will want an exercise mat as well.

  1. Lie flat on your back and place your lower legs up on the bench or chair. Your knees should be bent at approximately a 90-degree angle.
  2. Lay your arms out to the side at a 45-degree angle, palms facing up.
  3. Take a deep breath, and then exhale as you squeeze your buttocks muscles and lift your hips up off the floor.
  4. Push downward with your heels and imagine transferring your weight to your heels and shoulder blades. Lift your hips until a straight line forms from your chest to your knees.
  5. Hold for a few seconds, and then come back down slowly.
  6. Repeat five to eight times, or whatever number of repetitions is comfortable for you.


  • Keep your toes and knees pointed upward for the duration of the exercise.
  • Feel free to place a pillow or towel behind your head or neck for support.

For maximum results, I like to follow this exercise with two other Weekend Challenges, the `Dynamic Hip And Core Builder and the Hip Fracture Preventer. This adds variety, and provides even more protection against devastating hip fractures.

Femoral Neck Incidents Are Increasing, Study Finds

Scientists analyzed the research regarding femoral neck fractures, and their findings are sobering. The risk of hip fracture doubles with each decade after the age of 50, and “half of the proximal femur fractures are intraarticular fractures of the femoral neck,”1 they report.

The reason the risk increases so dramatically with age, say researchers, is because of…

“[…] an age-related decrease of bone mass in the proximal femur as well as of the age-related increase in the incidence of falls.”1

In other words, the combination of low bone density and falls is the culprit – the very issues the Densercise™ Epidensity Training System addresses.

Get Serious About Exercising For Your Bones!

Learn the 52 exercise moves that jumpstart bone-building – all backed by the latest in epigenetics research.

Learn More Now →

This why exercise that targets fracture-prone areas is so important in the fight to protect your bones from fracture. When combined with a pH-balanced, bone-nourishing nutritional program like the Osteoporosis Reversal Program, Densercise™ is a true bone-rejuvenating powerhouse.

I always like to hear how the Weekend Challenges go for you, so please leave a comment below and let the us know how the Femoral Neck And Hip Builder worked for you.

Have a great weekend!


1 Filipov, Orlin. “Epidemiology and Social Burden of the Femoral Neck Fractures.” Journal of IMAB. 2014. Vol. 20, issue 4. ISSN: 1312-773X. PDF.

The Top 14 Things You’re Doing That Are Damaging Your Bones... And More!

  • Stop The Bone Thieves! report
  • Email course on how to prevent and reverse bone loss
  • Free vital osteoporosis news and updates.
Get It Free Now

Comments on this article are closed.

  1. Linda Heister

    The Dean of a well known Pharmacy School told me that the drug Reloxifene was finally an alternative to the existing bad drugs on the market to help mineral loss. What are your thoughts?

    • Vivian Goldschmidt, MA

      Hi Linda,
      Reloxifene is Evista, which I wrote about in this post:


      I also answered a question about Evista in a Q&A post. Here is part of my response:

      “I don’t recommend any kind of hormone supplementation or taking Evista to reverse osteoporosis. Also known by its generic name, raloxifene hydrochloride is a selective estrogen receptor modulator (SERM). As such, it is supposed to have the selective ability to act like estrogen in some tissues but not in others.

      …It can cause an increased risk of both venous thromboembolism (VTE; deep vein thrombosis, pulmonary embolism, and retinal vein thrombosis) commonly known as blood clots, and stroke, especially in women at high risk of having a heart attack. Besides the very serious combo of side-effects, hot flashes are commonly reported by women taking Evista.”

      You can read the rest of the Q&A here:


  2. Jenny

    I’m getting ready to order the program. I’m curious about more research around stress/cortisol and osteoporosis. I have had three dexa scans. The second one in August, after vacation/ no stress time. The last one was in May 2013, and was worse. My theory is during May, my work is very stressful and my scans will not be good. I’ve always been active and so this is really hard to fathom. I’ve also been healthy. Any thoughts to help me figure this out are appreciated.

    • Customer Support

      Jenny, Vivian has written lots of articles on stress, cortisol, and how they effect bone health. Your best bet is to use the Search feature and type in “cortisol” or “stress” or any other topic you’d like to research, and you’ll see everything Vivian has posted on that topic. 🙂

  3. ray ban glasses sale

    Robert/Nick: Many thanks foropinions. I might be interested to hear of just about any positive aspects for your SEO advertisments after this is applied.
    ray ban glasses sale https://www.lakeberryessanews.com/Ray-Ban-glasses.asp/

  4. johanna

    I am 81, with a back problem and am unable to do the exercise you describe. Is there another exercise I can do that will help my hip femoral neck area where I have osteoporosis? Thank you for your help.

  5. Carrie

    This exercise looks like it might be dangerous for someone with spinal osteoporosis – I’ve had one compression fracture, and I wonder if that forward bending position of the neck would not be a good idea for me.

  6. Abigail

    Hi V, thanks so much for all that you do. The exercises, plus those nice and healthy recipes, and information of foods and its value content, all add to my knowledge, and your help in all of this, benefits me in my choice of foods. I have been eating (vegan) for over 18 and more years now. Only one thing, the Calcium you spoke about, is not sold here in the Caribbean. I am thinking about some way that I can get it from the U. S. Kindly let me know where can I purchase it. I use Calcium, but I do not really trust what is sold here. You are a gift to the world, and God will reward you greatly in His time. God bless you my friend. Abigail

  7. Marisol

    Hi Vivian. I do yoga regularly, and I was wondering if this exercise is the same as the bridge pose, pictured here:


    Just wondering if I would get the same benefits, or whether I should incorporate this exercise in addition.

    Thank you!

  8. Deb Gallegos

    Hi Vivian,
    Wondering if this hip exercise is appropriate for me with -3.7 at lumbar spine?
    Seems like a lot of bending on those fragile vertebrae. It looks like a real strengthening move, though, so hoping it’s ok.
    Thanks for all your great info.!

    • Vivian Goldschmidt, MA

      Be careful, Deb – you don’t want to hurt yourself. If you have any doubt about whether or not this exercise is right for you, please check with your doctor or a physical therapist who is familiar with your health history.

  9. Val

    I cannot do floor exercises or any that might move me around I get very dizzy. What are the best exercises to do

  10. Deborah Quinn

    I hope you can help with my decision on what supplement, nasal spay, yearly injections for osteoporosis. I need the help now, please. I have failed back surgery (spondalolisthesis), (lami, fusion) L4 L5 S1 the vertebre about are breaking down also. I do’nt know what exactly to do. To start I would like your opinion on any of the treatments for osteo. I will not base everything on your answer, but I do need guidance so I can determine what to do for myself.

    Thank you,

    • Suzy

      Hi, Deborah. Vivian has written about injections for osteoporosis, and you can find all her articles if you use her “SEARCH” feature at the top of her page. I just put “injections” into that search box, and found several articles. I have to say that, for me, none of the osteoporosis meds that Big Pharma (or my doctor) recommends is ever going to be a choice for me. I’d rather use this program of Ph-balance and exercise than take those meds. Their side-effects are appalling (in my opinion). Just my 2 cents! Good luck on your medical journey!! – Suzy

      • Deborah

        thanks for your answer. I feel the same way about the meds. and injections both. I feel so anxious about what to do for my situation. I am so afraid of excersise and I know nothing about PH-balance. I am scheduled to see my doc at pain clinic, he is talking implant (tens) because I can’t walk very far without pain. Thanks for the help, and please let me beable to chat from time to time.

  11. shula


  12. Wilma

    Vivian, Do you think that I should be doing the “impact” excercises if my doctor thinks that I should not be horseback riding due to the motion of the moving horse and my spine. (She is concerned about compression fractures.) My T score for my spine (the only measurement I have to compare to) is -2.9. Please comment. Thanks so much.

  13. Teresa ochoa

    Thank u for all your e mails. I will try this exercise today. I go to the Gymn, to do weight bearing, exercises, and at home I practice, your exercises. I am 63, years old, with Osteopenia, but I begin, to feel stronger since, I follow your, program. My next step is to get your Densercise but I would, prefer a dvd.

    • Vivian Goldschmidt, MA

      You are welcome, Teresa. Feel free to let us know how it goes when you try the exercise!

  14. Janey Hughs

    Can anyone explain why the part of the bone closest to the joint is always the place that has the lowest bone density and the part that breaks? (i.e. the femoral neck close to the pelvis and the humerus close to the shoulder) It’s diabolical, if you ask me! The body has its wisdom, so I don’t understand why that part of the bone is the first to crumble.

  15. kumudini

    I have had a hip replacement. Would the excercise you recommend be suitable for me.
    Thank you for all the help you give..

    • Vivian Goldschmidt, MA

      While you can’t build bone in an artificial hip joint, you could certainly still benefit from the other areas this exercise targets, including your other hip joint. But every individual situation is different, so make sure your doctor or physical therapist agrees that this is a helpful exercise for you. 🙂

  16. Avital

    Endless thanks, Vivian, for your scrupulous care and knowing guidance–this makes all the difference!

    • suzy

      I agree!! And my trainer at the gym now LOVES your “Weekend Challenges,” Vivian, and she helps me with my form! She loves your whole website! 🙂

      • Vivian Goldschmidt, MA

        Wow, that’s wonderful to hear, Suzy!

    • Vivian Goldschmidt, MA

      You are welcome, Avital! The true difference is made by the dedication of the community.

      • Mari

        I look forward to your weekend challenge e mails!
        I find them extremely helpful!
        I sit at a desk all week so always looking for neck and posture exercises to keep me aligned.

        • Vivian Goldschmidt, MA

          I’m glad, Mari!

  17. Annabelle

    Just the exercise I have been waiting for! Have previously broken left pelvis after a fall so am determined not to repeat same. Thank you so much for your encouragement and information. Will be 80 years tomorrow and still enjoy aerobics (as good as ever).

    • Abigail

      Hi Annabelle, it is so good to hear that you are enjoying your exercises, and doing well at 80. You are blessed, and do enjoy your birthday when it comes, and I pray that God will give you many more birthdays,and that He will add blessings of His desire for you, tomorrow, Lord willing,and for the coming week. We are blessed to have such a wonderful person as Vivian, our precious, and beloved friend, who cares for one and all.

    • Vivian Goldschmidt, MA

      I am sorry to hear about your fracture, Annabelle, but your attitude is fantastic! I love how so many of you are writing in this morning about your activity levels that are unaffected by age. And Happy Birthday a bit early. 🙂

  18. Charlotte Jilleba

    I am an 88 year old lady who swims backstroke and breast stroke 3 times a week in a “Y” pool. The exercises you advocate are excellent. Thank you. CJ.

    • Abigail

      wow! I am happy for you my dear. I am inspired with your sharing about yourself, and your age, and doing good. Praise God for that. I am 75 , and free of all illness. God bless you.

    • Vivian Goldschmidt, MA

      How inspiring, C.J.!

  19. Nancy Hughes

    Many thanks Vivian for all your exercises to help with strengthening our bones.The pictures are so helpful.I am awaiting another bone scan but there is a very long waiting list.Hopefully my bones have improved since the last dexa scan.

    • Vivian Goldschmidt, MA

      You are welcome, Nancy, and don’t worry too much about your upcoming scan. Chances are, your bones are in excellent shape if you’ve been following the Program. Remember, bone health is about more than just DEXA scores! 🙂



    • Vivian Goldschmidt, MA

      You are welcome, Silmy! I am glad the pictures help.

Get Started With Your FREE
Natural Bone Building Kit.

Get a free copy of our ‘Stop The Bone Thieves’ eBook, exclusive content that you can’t find anywhere else, plus vital osteoporosis news and updates.

Get It Free

Get Your Free Bone-Building Kit


‘Stop The Bone Thieves’ guide, exclusive info, plus vital osteoporosis news and updates.