Weekend Challenge: Lower Body Strengthening Squat And Balance Improver - Save Our Bones

This weekend’s exercise enhances balance by strengthening muscles in the legs, hips, and core. You can customize it by upping the difficulty depending on your fitness level; in fact, you can even combine the levels of difficulty within one session. And it’s all done with a simple chair.

This exercise’s adaptability and simplicity make it easy to add it to your regular bone-building routine. And if you like this move as much as I did, you’ll definitely want to include it!


We’ve been receiving emails from Savers who have sustained falls in the past and wish to improve their balance so as to avoid falling in the future. This weekend’s exercise is a good way to do just that. You’ll be using a chair, so you needn’t fear to lose your balance. And the muscles worked are the same ones involved in running and walking, so gait and balance are both improved.

Even if you haven’t had a fall in the past, improving your balance through exercise is essential for avoiding a fall in the future.

In addition to enhancing balance, the Lower Body Strengthening Squat And Balance Improver also works the following muscles to stimulate bone growth in the legs and hips:


This four-part muscle on the top of your thigh is very important for building bone density in the femur, stabilizing the knee joint, and promoting coordination and balance. Three of the “quads” – the vastus medialis, vastus lateralis, and vastus intermedius – connect the knee with the femur at various points. But the fourth quad, the rectus femoris, originates at the ilium at the top of the pelvis. So it’s a key player in building hip bone density and promoting pelvic alignment.


These are your buttocks muscles, and most exercise regimens target them for the sake of appearance. But the glutes are about so much more than “firming up” your behind. As the largest and heaviest muscle in the body, this three-part muscle literally allows you to stand upright. Think about it – animals that go about on all fours don’t have a substantial set of buttocks muscles like humans do.

The glutes’ location in your body is also revealing. They are located in and around your pelvis, the very center of your body (your belly is not your “halfway point”; your hips are). And they are indeed central to your bone health and overall health – you use them in some capacity every time you move, so they are in use almost continually.

However, in a movement-starved environment that’s sadly common in modern times, the glutes become weak. This not only has a negative effect on balance, but it sets you up for injury. Other muscles, particularly in the legs, must compensate for weak glutes, setting the stage for injuries to these compensatory muscles. The muscle group that is the first to “step in” when the glutes are weak are the hamstrings, which we’re going to look at next.


The term “hamstrings” refers to both the muscles in the back of your thighs and the tendons that attach them to your femora. The hamstrings begin at the base of your buttocks, so you can see how they would naturally take over for malfunctioning glutes.

Unlike the glutes and quadriceps, the hamstrings are engaged primarily with “power” activities like running, climbing, jumping, or squatting more so than while walking. But the hamstrings’ vital importance in movement can be elucidated by the term “hamstrung,” which is synonymous with disability.

This weekend’s exercise makes you use the hamstrings the way they are designed to be used and strengthens them.


Nearly all movement involves the core muscles. Whether movement originates in the core or passes through it, the core is involved regardless.

The glutes are considered part of the core, as are the pelvic floor muscles, diaphragm, abdominals, obliques, and the erector spinae (which run along the spine from the skull to the hips). Even the trapezius and the latissimus dorsi, muscles of the upper back, are considered core muscles – although to a lesser extent.

You need a strong core for everyday activities, from bathing to gardening; even deep breathing and good posture require a strong core. You need a strong core to build bone in the spine and hips, too, and of course, you must have a functional core for proper balance.

You can work all of these muscles with today’s exercise, so here’s how to do it.


All you need is a chair for this exercise. A hard chair works best – not a recliner or cushioned chair – and while you can do this at home or in the office, make sure you don’t use an office chair with wheels.

  1. Sit forward on the edge of the chair, both feet flat on the floor, knees at a 90-degree angle (or as close as you can get).
  2. Extend one leg forward, placing your heel on the ground. Your toes will be pointing straight up.
  3. With your hands up and off the chair (bending your elbows and holding your hands up in front of you is a good position), lean forward and stand up on one leg, supporting yourself with your extended leg. If balance is a significant issue, feel free to keep your hands on the chair seat for support.
  4. Lower yourself back down onto the chair, leading with your buttocks and bending forward at the hips.
  5. Repeat this standing and sitting motion 10 to 15 times (or as many as you can do comfortably), and then switch legs for another set of 10 to 15.

Advanced Version

For more of a challenge, try this exercise with the heel of the extended leg lifted a few inches off the ground. This is quite a bit more difficult, so as I mentioned above, you can alternate between the basic and advanced versions.

If you really want a challenge (and your balance is stable), you can even try this without the chair. Make sure that you stand next to something you could grab, in case you lose your balance.

We recommend following up with these Weekend Challenges:

Like these previous challenges and the moves in the Densercise™ Epidensity Training System, this weekend’s challenge does not require any special equipment. It uses a common household item, and many challenges and “Densercises” do not use any item at all. At the Save Institute, we know that regular exercise and clinical nutrition are essential for rebuilding and renewing your bones. And we also understand that your commitment and motivation to exercise may falter if expensive equipment, gym memberships are required.

On the contrary, we love to share exercises (and “Densercises”) that can be done anywhere, anytime. Exercising to build your bones does not have to be complicated or expensive to be effective!

Take Exercising For Your Bones to the Next Level!

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Did you like the Lower Body Strengthening Squat And Balance Improver? Did you try any of the more advanced levels? As always, I love to hear from the community and like to encourage conversations between Savers, so feel free to share your experience by leaving a comment below.

Have a great weekend!

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  1. bea

    vivian is there any exerise i can do for my back its like from my breast around to my back i find it starts when i stand and do dishes i told the doctor about it and he said it is my osto and if i dont take the medicine then i wont get better can you help me thank you vivian

  2. SETH

    My mother-in-law aged 83 was suffering from osteoporosis for several years and was under treatment but no cure. She have broken my neck once and back 5 times and also experienced constant pain in her shoulders, back and limbs. A friend introduced me to Best Health Herbal Centre, she told me Best Health Herbal Centre osteoporosis herbal remedy reversed her mother’s osteoporosis within 5 weeks, Now she is osteoporosis free. January this year i purchased osteoporosis herbal remedy for my mother-in-law, she only used it for 5 weeks, her osteoporosis was totally reversed. All thanks to Best health Herbal Centre for saving my mother-in-law life.

  3. Debbie

    PLEASE put me on a list for getting certified as an instructor whenever it becomes available. This is SO important and a truly honorable mission to help so many people. I would love to be a motivational speaker for you and your program. Such an incredible background and fund of knowledge with a totally adaptable plan for overall health!! God bless you Vivian and staff!!!

    • Vivian Goldschmidt, MA

      No problem, Debbie! Thanks for your interest. 🙂

  4. shula

    enjoying the fact that there’s no need for special equipment to do this exercise.

    • Vivian Goldschmidt, MA

      I agree, Shula. 🙂

  5. Debbie

    Question: I have severe foot drop as a result of motor nerve disease. Since I am unable to ‘point my toes straight up’ will it make any difference with the exercise? It is very important that I continue to get some exercise so I am glad you include exercises that can be done from seated positions. Thank you, Vivian!

    • Vivian Goldschmidt, MA

      Hi Debbie,

      That shouldn’t be a problem at all! Just do the best you can.

  6. Linda

    Hi Vivian, Do you have your program in book form and DVD? I don’t like e books!

    I have osteoarthritis and osteoporosis among other things. Several years ago, the doctor tried to terrify me into taking that awful drug for the bones. He said I would become a hunchback, etc. if I didn’t take it. I never took it because it sounded scary. I discovered about 4 years ago it damages the jaw bone!

  7. Lisa Query

    I wondered, is there a possibility that I could set up classes, or find classes, that utilize your exercises? I do them on my own but find it easy to forget or put it off. If there was a place to go to do these, it would be awesome! It would also make it a social activity! I live in Naples, FL.

    • Vivian Goldschmidt, MA

      Stay tuned, Lisa – we’re working on a certification program for Densercise instructors, and we’ll be sure to alert interested Savers as soon as it’s ready to go!

  8. Steph

    I have recently found this website. Am finding all the info and emails completely overwhelming to the point of it all seeming way too complicated. Any tips please. I am 64 and recently come off fosamax.

    • Vivian Goldschmidt, MA

      Welcome, Steph! We’re glad you’ve found this website, too. 🙂 I know it can seem overwhelming, but really, the overall concept of the Osteoporosis Reversal Program is very simple. Take a deep breath, peruse this website one topic at a time (the search feature is great for this), and feel free to e-mail our Customer Support if you have any questions.

  9. Mary Ellen

    Glad I read the email this morning. The last two years have been so sedentary I’m afraid of the next bone scan. From losing our Doberman (walking buddy) to having Lyme and swollen knees for months to bunion surgery I am really looking forward to starting up with working this weak body. Hopefully I’m free to taxi now. I think a little mountain hiking is in order this summer. I have hiked 40 of the Adirondack high peaks but the last one was 3 years ago now. Dusting off the backpack!

    • Vivian Goldschmidt, MA

      It sounds like you’ve had a lot on your plate the last two years, Mary Ellen. It sounds like you’re ready to move forward again, though, and I think hiking sounds like a wonderful idea! Maybe you can even find another canine “walking buddy” to share your adventures. 🙂

  10. Patricia

    I have just had a disctopomy.
    When would be a good time to start other exercises.
    I am still doing rehab exercises.

    • Vivian Goldschmidt, MA

      Patricia, do you mean discopathy, which is a type of vertebral disc degeneration? Regardless, you should check with your doctor or physical therapist as to when you can begin doing exercises in addition to your rehabilitation exercises.

  11. eileen

    thanks for this exercise vivian i will certainly add it to the many i already do

    • Vivian Goldschmidt, MA

      Great, Eileen! I am glad this exercise will add more variety to your routine.

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