Weekend Challenge: Hip, Glutes And Femur Strengthener - Save Our Bones

This weekend’s challenge strengthens the muscles in the hip, buttocks, and quadriceps. It helps stabilize the pelvis, lower back, and knees, making it ideal for targeting low bone density in the hips and femur bones, aligning the knee joints, and promoting strong glutes and better balance.

The Hip, Glutes And Femur Strengthener looks easy, but I can tell you that after a few reps, I could really feel the muscles working!

So let’s get started!


The pelvis and femur bones are key areas where fractures can be painful and detrimental. Exercises like the Hip, Glutes And Femur Strengthener focus on building density in these important areas.

Here’s a closer look at the muscle groups that are worked by today’s challenge.

  • The glutes are your buttocks muscles, and in our modern world where people do more sitting than walking, these large muscles tend to weaken and atrophy. As you’ll see, the forward and backward motion of your leg in the Hip, Glutes And Femur Strengthener homes in on the buttocks to tone and strengthen them.

    Strong glutes promote good balance and a strong gait, and they are vital for a stabilized pelvis.

  • The femur is the bone in your thighs, and is very strong. However, they have a couple of vulnerable points: where it helps form the knee joint (more on that below), and where it joins the pelvis.

    Femur fractures tend to occur at the femoral neck, a “bridge” of bone that connects the top of the femur to the head, or ball, which then fits into the hip socket. Today’s exercise works the muscles around this joint, but without impact, so it’s excellent for stabilizing and aligning the joint. And of course, the pressure of muscle on bone stimulates bone growth.

  • The quadriceps are often used to refer to all the muscles of the thigh; but in actuality, the quads are just one muscle group in the thigh. The quads are made up of four muscles: the rectus femoris (in the center), the vastus medialis (toward the inner thigh), the vastus lateralis (outer thigh), and the vastus intermedius which lies beneath the rectus femoris.

    These four muscles attach at the base of the femur where it joins the patella, or knee cap, at the patellofemoral joint.

    This is why strong quads are associated with healthy knees. In fact, recent research using MRI technology clarifies what x-ray-based studies were only able to indicate before:

    “…stronger quadriceps were shown to protect against cartilage loss in the lateral compartment (outer part) of the patellofemoral joint, a site of frequent cartilage loss, pain and disability in patients with knee [osteoarthritis]. The study also showed that those with the greatest quadriceps strength had less knee pain and better physical function than those with the least strength.”1

    While the quadriceps end at the knee, the center quad (the rectus femurs) begins at the ilium, the wing-shaped bone that is the largest one in the pelvis. So it’s a key player in pelvic stabilization and density.

    The other three quads originate in various places on the femur, making them important muscles for increasing femoral density and strength. This is vitally important if you want to avoid atypical femur fractures – a disturbing side effect of the most popular osteoporosis drugs, bisphosphonates, such as Fosamax, Boniva and Actonel (to mention a few).

  • Now let’s get to the “how” of today’s challenge!

    How: I suggest you perform this exercise near a chair or other stable object, so you can catch it if you lose your balance – especially the first time.

    1. Stand with one knee bent over your toes (but not beyond).
    2. The other leg should be extended slightly behind you, knee bent, heel off the floor. Most of your weight will be on the front leg.
    3. Keep the front leg bent at the same angle while you bring the back leg forward to align with the stable leg.
    4. Lightly touch the floor with your toes, then bring the leg back to the starting position behind you.
    5. Repeat this forward and back motion 10 times (or as many as you feel comfortable doing), swinging your opposite arms gently along with the leg motion.
    6. Switch sides and work the other leg.

    You’ll find that the glute in the stable leg is the one that “feels the burn” the most.

    A good follow-up to this exercise is the Femur Strengthener And Coordination Enhancer, which works the same muscle groups using different moves.

    Practice the Hip, Glutes And Femur Strengthener Often, Especially If You’ve Taken Bisphosphonates

    Most bone fractures occur with some sort of force or trauma – high impact, for example, or an unnatural bend or twist. But atypical fractures occur spontaneously, without any trauma or unusual stress to the bone.

    As mentioned earlier, atypical femur fractures are the most ironic side effect of bisphosphonates. That’s because these drugs suppress bone turnover, which is how they appear to increase bone density. The problem, of course, is that bone turnover is vital for the health of your bones, and the “over-suppression” of healthful turnover results in brittle, hard bones that may appear denser in a bone scan, but are more prone to breakage.

    With a variety of targeted exercise along with pH-balanced nutrition, you have plenty of “weapons” at your disposal to fight osteoporosis. There is simply no need to fall for the Establishment’s view that drugs are some sort of “miracle cure” you can’t do without.

    Take Exercising For Your Bones to the Next Level!

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

    Learn More Now →

    The Densercise™ Epidensity Training System not only contains more than 50 different exercises specifically designed to build bone density. It also includes a video demonstration of each move.

    I love to hear how the Weekend Challenges are going for the community. Please feel free to leave a comment below about today’s challenge!

    Enjoy the weekend!


    1 Amin, Shreyasee, et al. “Quadriceps strength and the risk of cartilage loss and symptom progression in knee osteoarthritis.” Arthritis & Rheumatology. 2009; 60 (1): 189 DOI: 10.1002/art.24182. Web. https://onlinelibrary.wiley.com/doi/10.1002/art.24182/abstract

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Comments on this article are closed.

  1. Jane grimes

    Hi I bought your densercize stuff awhile back and could never get access to it or call someone about it so you basically stole from me

    • Customer Support

      Hi Jane,

      Please check your inbox for a message from Customer Support, where ordering issues are typically handled. We will make sure you have all the items you’ve ordered. 🙂

  2. Mary T. Nagy

    Dear Vivian, Could you speak to the use of (ingestion) of collagen supplements and how they might help strengthen bones, as well as decrease pain of osteoarthritis? Thank you.

  3. annabelle

    Thanks Vivian.

  4. Peggy

    G’day Vivian, Thank you very much for your newsletters. With this info I was able to stand firm against my GP (very nice caring lady) against taking the strongest osteoporosis medication – for my supposed osteoporosis – one of my hips showed a low reading whilst my back/spine and thigh bones where those of a 28 year old fit woman – I am now 73.
    She was trying to persuade me to change my mind by telling me how I was jeopardizing my health by not taking these tablets. I told her I did not do well on most medications (I have severe some times life-threatening re-actions to medications eg penicillin, adrenaline,etc) and always research medications (I have been diagnosed with Multiple Chemical Sensitivity Syndrome by a specialist 30years ago) and thus having checked into these medications for osteoporosis, which could result in my having ONJ (I have a weakness in my jaw due to having been often beaten as a young child). I calmly said that I would rather die than take anything like that.
    She has been very kind and supportive after that.
    I have been doing Tai Chi (beginners) and Shi bachi also Hatha Yoga and some weight training (beginners). With these exercises and following a Grain Dairy and Soy Free diet eating plan,(due to being grain/dairy/soy intolerant) I was able to drop 27 kg from my 157cm frame which I feel could only assist good health.
    I had gathered all this extra weight whilst suffering SVT for four years resulting in almost weekly hospital visits for overnight stay and treatment.
    I would be most interested in a DVD/video of your denserexercises and wonder if indeed this is in the pipeline in the near future. Due to my allergies I prefer to avoid going to classes and gyms, and would like to use DVD etc. to follow these exercises at home. Any further advice you could give me would be most welcome. Thank you, Vivienne.

    • Vivian Goldschmidt, MA

      I’m so glad you have a supportive GP, Peggy, and that you were able to be clear, firm, and diplomatic with her about your choice not to take osteoporosis drugs. Well done!

      While we don’t have any exercise DVDs at this time, the Densercise Epidensity Training System is a digital ebook with access to online videos, so you can work out at home. 🙂

  5. Carol Kraay

    Hello, Vivian: Thanks for the illustrated exercises. I’m strengthening my femur and hip area muscles after a fracture of my tibia plateau this winter. I am doing these targeted exercises two to three times a week during my water aerobics class. I know my jumping in the water will not have nearly as much impact, but it is the only way I can jump and do some of these moves safely. I know they are working on building muscle. Do you think bone can be built during intense water exercises?

    • Vivian Goldschmidt, MA

      Hi Carol,

      I am sorry to hear about your fracture, but so pleased that you’re being so proactive in its healing! Water does provide resistance, so it can be of some use for resistance/weight training. And as you implied, it can be a great injury-free workout. Of course, water greatly reduces the effect of impact exercises; but when recovering from a fracture, it makes perfect sense to work out in an aquatic environment.

  6. Britt

    Vivian, thank you for your exercises for strengthening the femur. I noticed that it has a similar effect as my practice of Tai Chi, which is known for increasing strength and balance in the legs and torso. Zenobics Tai Chi as practiced in Houston Texas involves constant shifting of weight from one leg to the other, frequent standing on one leg while the other leg and arms are moving. It’s rhythmic, flowing, very, very slow, and also stimulates joints in wrists, knees, shoulders, neck, hips … goes on for 108 forms for the entire exercise, as practiced by experienced performers of the martial art. At first, for the beginner it seems arduous, but actually has a lot of repetition in it. Free lessons are given at multiple locations, no charge after years of practice.

    One question: Is there an error in the following statement in your article:
    While the quadriceps end at the knee, the center quad (the rectus abdominus) begins at the ilium, the wing-shaped bone that is the largest one in the pelvis. Should that be rectus femoris? Not rectus abdominus, which is between sternum and pubic bone?

    • Vivian Goldschmidt, MA

      Tai Chi is excellent for improved balance and for increasing strength, and I recommend it in the Osteoporosis Reversal Program. And thanks for catching the typo!

  7. Teresa ochoa

    Hi Vivian. Thank u for this new exercise that I just saw today during my vacation In Mexico.
    My husband has been putting all your newsletters in,y personal folder in Hotmail. So I can re read them. Because our age, sometimes. I am confused if I doing the exercises correctly so. a DVD, will be so helpfull and saves time, for many ladies like me. I will appreciate, always. Your information.

  8. Rosemary Walshe

    Hi I have just started your desensegise programme & wonder should I start off doing each exercise for 1 minute and build up to 5 rather than starting off at 5 minutes each. Also I find some exercises easier than others so wonder is it ok to do 1 minute of the harder ones & build up to 5 in tandem with 5 minutes of the easier ones or will it put the programme out of balance & prove harmful?

  9. Sharon

    I just had a very bad argument with my Dr. trying to force me to take Reclast. We have had the same fight three times now. I asked him if he was getting kickbacks from the company. He left the room!!! I think I need to change Drs.

    • jean

      Yes, I’d agree, you need to change docs – wonder if in fact he is getting kickbacks. My oncologist recommended Xgeva, so I said I’d think about it, but later said NO, and she said well it’s your decision, and that was the end of that. I’m still seeing her, and she’s completely supportive.

      • Jan D

        Yes Sharon, I agree, change your doctor if you can. Mine recommended taking bisphosphonates for moderate/severe osteoporosis and I took them for 3 weeks during which time my acid reflux got worse and I felt as if I was sickening for flu. I went back and said I did not want to take them, could I try more natural methods and have another scan in 3 years time. She agreed straight away, didn’t argue with me.

  10. Mechthild Kalisky

    Thanks dear Vivian thanks a lot for today’s ex. ! Just coming home from swimming ,I continued with your exercise which is working on my tired quadriceps after 4 times operated hips and I feel better and better!

    • Vivian Goldschmidt, MA

      So glad you’re feeling better! Stay active 🙂

  11. phyllis mortimore

    I like excersice

  12. Roma Lester

    I recently fell over and fractured my pelvis. I was just getting over major spinal surgery followed by THR so hadn’t been able to do any exercise like walking. All my glutes, quads and hamstrings went into spasm giving me excruciating pain when I tried to lift my feet. These exercises just received are just what the doctor ordered and I will be starting to do them straight away, however not too vigorously at first as I am just starting to get over the muscle pain. Thanks Vivian for these arriving at an opportune time.

    • Vivian Goldschmidt, MA

      Yes, take it easy Roma (at least at first)… Wishing you a full recovery!

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