Weekend Challenge: Strengthening Balance Booster And Femoral Head Mobilizer - Save Our Bones

This weekend, you’re going to work your lower body with an exercise that improves balance, increases mobility in your hip joints, and strengthens your legs. The entire exercise is done standing up, and it encompasses three different ranges of motion in your hips.

The Strengthening Balance Booster And Femoral Head Mobilizer directly targets the bones and muscles involved in balance, and it stimulates bone regeneration in your hips – a very important area in which to stimulate bone growth, especially if you’ve taken bisphosphonates in the past.


Good balance and strong hip joints: these are crucial elements in avoiding fractures, and not just hip fractures. Obviously, falling can result in a fracture in just about any bone; but hip fractures are of special concern in the osteoporosis community.

The complex hip joint is vulnerable to the effects of bisphosphonates, particularly the femoral neck. This is a bridge of bone between the top of the femur and the “ball” of the hip’s ball and socket joint. Because of its position and shape, the femoral neck experiences a significant share of microdamage throughout the day.

All bones become microdamaged on a daily basis; that’s one of the reasons why a lot of bone remodeling takes place at night while you sleep. Your body is repairing the microdamage that’s part of a normal day’s wear and tear.

But the femoral neck experiences quite a bit of stress, so it sustains more microdamage than other bones. This is significant, because bisphosphonates actually stop the repair of microdamage, allowing it to accumulate unchecked. And it accumulates with particular rapidity in the femoral neck, resulting in a weakened bone that’s vulnerable to fracture.

For more on this topic, and to read the studies proving the association between bisphosphonate use and atypical femur fractures (fractures of the femoral neck), please click on this link:

If you’ve taken bisphosphonates and are concerned about high-impact exercises possibly affecting a weakened femoral neck, then today’s exercise may be just the thing for you. It takes the hip through a rigorous and varied range of motion, but all without any hard impact with the ground.

In addition, this exercise is performed on one leg, so it promotes balance. If you’re more comfortable with something to hold onto while you do this exercise, such as a chair or wall, feel free to do so.


For the sake of clarity, we’ll begin with the right leg. In case you lose balance, it’s best to stand near a wall, a chair, or any other static and stable object.

Part I

  1. Stand with your feet shoulder-width apart, arms at your sides.
  2. Keeping your knee straight, swing your right leg up while bringing your left arm forward (keep your elbow straight).
  3. Swing your right leg back behind you, still keeping your knee straight, while bringing your right arm forward and your left arm back. (Think of the arm movements involved in cross-country skiing.)
  4. Continue swinging your right leg front to back with the corresponding arm motions, making sure you’re using your muscles to swing your leg, not just relying on gravity to swing it back and forth. Repeat for about one minute (feel free to decrease or increase the time).

Part II

  1. Now switch gears (but not legs!), and swing your right leg out to the side, and then to the left, crossing it in front of you. You’ll need to swing your arms in the opposite direction as your leg to maintain balance.
  2. Once again, repeat for about one minute.

Part III

  1. Now bend your right knee at an approximate 90-degree angle.
  2. Bring your bent knee out to the right as far as you can, swinging your arms to the left to maintain balance (and get them out of the way of your leg).
  3. Bring your bent knee back in front of you, and then back out to the side. Repeat for about one minute.

Now switch legs and do parts I, II, and III on the other leg.

Here are four Weekend Challenges that make great follow-ups to this weekend’s move:

If you already have the Densercise™ Epidensity Training System, then you know how important these types of exercises are for preventing fractures. Working on balance and bone strength is equally important in fracture prevention.

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I’d love to hear your thoughts on today’s Challenge. Feel free to share by leaving a comment below.

Enjoy the weekend!

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Comments on this article are closed.

  1. Mary McGrane

    These are great exercises! Simple and effective and I can do them anywhere. I need purposeful balancing/strengthening movement I can incorporate into my everyday life. Thanks

  2. Caw

    I was in my mid 50’s and diagnosed Severe osteoporosis, off the scale numbers, like a90 year old. Shocking because I have always been athletic., don’t smoke, no drugs etc.. Had three treatments of Reclast inter vein due to scare tactics. One day I questioned the Dr about the concern to my jaw and he said , “ you worry too much “, I was furious! Have never returned and started on my own quest to improve my bone health. In creased my weight workout. Have seen an improvement in my spine but not the hips . Found that puzzling. Have not had treatment for 2 years. Have difficulty with taking calcium and vitamin d in higher dosages than found in a multivitamin. I get flu like symptoms. Tried many combinations and brands.

  3. Melissa

    Have you considered putting out a CD or other version of some of the key exercises?

    • Kathleen

      Great idea, Melissa. Maybe a recap email we could take with us anywhere by saving it on our Tablets.

  4. Sharon Soden

    I love all the feed back from people. I am struggling with my mind it is vital for me as I have severe osteophoris and yet I hate to exercise not hate cannot seem to get going and stay focus . When we need something so bad. Any thoughts. I thought of joining a group but gym was not for me, not sure what one I am able to do. Thanks for listening.

  5. Grace Lin

    Hi Vivian, you are great, all provided exercises are wonderful, I have taken them for my life goal, do as much as I can to practice daily, GREAT and I LOVE them.
    Thank you very very much. Grace

    • Vivian Goldschmidt, MA

      I’m thrilled that you enjoy the exercises, Grace! And keep exercising for your bones and health 🙂

  6. Heather

    I had hip replacement surgery 1 1/2 yeas ago. Is this exercise safe for me to do?

    • Vivian Goldschmidt, MA

      You should ask this question to your health practitioner, preferably a physical therapist.

  7. betty

    Thank you Vivian for another challenge. They always seems to be just right for the need of the day. As I am an older age group I will need to be careful and not fall! My FHP needs to be addressed. I need to discipline myself with the FHP challenge you send a few years ago. Keep up the good work.

    • Vivian Goldschmidt, MA

      We’re so glad you’re benefiting from the weekend challenges, Betty! And yes, by all means make sure you always have something to hold on to while you do the balance exercises. Also, there are lots of exercises at saveourbones.com to correct FHP. Click the link and you’ll have them:

      Stay on track and be well!

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