Weekend Challenge: Whole Leg And Back Strengthener - Save Our Bones

Today's exercise focuses on muscles that you may not have considered important for better posture and balance. These muscles include the glutes, quads, hamstrings, and erector spinae (a group of deep muscles that run from your neck to your pelvis).

I also share exciting news with you that I'm sure will motivate you: age doesn’t matter when it comes to increasing muscle strength. A recent German study scientifically proves that muscles respond positively to exercise at any age.

So let’s get started!


One of the foundational concepts of the Osteoporosis Reversal Program is that true health involves the whole person. All body systems are interconnected, and within each system there is congruity. This is also true for the muscular system, and that’s why I encourage exercises that work a wide variety of muscle groups.

No muscle works in isolation. That’s why, as I mentioned earlier, today’s exercise involves muscles you may not have considered when it comes to bone health and posture.

Let’s start by taking a look at the muscles targeted by The Whole Leg And Back Strengthener.

The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. These make up the buttocks muscles, with the gluteus maximus being the largest. Unfortunately, most of us “use” these muscles by sitting on them, which causes them to weaken over time. Because the glutes are connected to essential muscle groups like the erector spinae (more on that below), the psoas muscle, and core muscles, weakened glutes have a cascade effect. The glutes even affect muscles in the leg, which are also covered in today’s exercise.

What happens is, these other muscle groups have to compensate for the glutes when they are too weak to do their job properly. This results in imbalance, misalignment, and discomfort.

To work the glutes thoroughly, you need targeted exercise. Motions like walking and stair-climbing are excellent, but they do not fully engage the glutes. That’s another reason why exercises like The Whole Leg And Back Strengthener are so crucial.

The glutes are involved in so many movements that when they are stronger, it makes for better balance and safer, more effective exercise all around.

The erector spinae are a serious of three muscle strips that run from the base of your skull to your pelvis, attaching at various vertebrae and ribs along the way. This group of muscles is absolutely crucial for posture and vertebral density – they are involved in back extension, proper curvature of the spine, and holding the spine in an erect, upright position.

The erector spinae are responsible for neck extension as well, so keeping them strong and engaged is an important aspect of correcting and preventing the great enemy of proper posture: FHP (forward head posture).

The quads, or quadriceps, are your thigh muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. They originate at the pelvis and attach in and around the knee joint, so they are essential for stability in preventing falls. Additionally, working the quads helps strengthen the femur.

The hamstrings are also part of the muscles in your upper leg, but the hamstrings are in the back. In three groups, the hamstrings are involved in any activity where you bend your legs at the knees or hips, whether it’s running, jumping, or walking.

If the hamstrings are weak or overly tight, this creates imbalance and instability. The quads will tighten up to compensate, and your lower back can become compressed.

Today’s exercise, as the name implies, works the whole leg and the erector spinae of the back. This is an excellent exercise for anyone wishing to boost their overall health, strengthen their muscles, and increase bone density – and it doesn’t matter what your age is. (More on that below.)


You can do The Whole Leg And Back Strengthener with or without weights. For the first time, you might want to do the exercise without weights so you can hold on to a wall or chair while you get the hang of it.

  1. Stand in front of a bench or chair. It should be approximately knee height.
  2. Place one of your feet behind you and up on the bench. The top of your foot will be resting on the bench and you will be leaning (not bending) slightly forward.
  3. Keeping your back straight and your arms relaxed at your sides (whether holding weights or not), bend down with the front leg until it reaches a 90-degree angle.
  4. Stand back up to the starting position.
  5. Repeat 10 times, or as many times as you feel comfortable.
  6. Switch legs and repeat another set.


  • It’s a good idea to have something nearby to hold onto, such as a wall or sturdy chair, just in case you lose your balance while you are learning.
  • You can “graduate” to heavier weights as you get stronger, thus keeping the exercise challenging.

Scientifically Proven: Exercise Benefits Older Individuals

I sometimes receive e-mails from community members who want to know if they should “bother” with Densercise™ or the Program, thinking they are “too old” to rejuvenate their bones and muscles.

Nothing could be further from the truth!

A recent German study makes it clear that exercise is extremely beneficial in old age (and any age). It even reduces inflammation, which is clearly implicated in decreased bone density.

In the study, the muscle mass of adults with CHF (chronic heart failure), half 55 and under and half 65 and older, was compared to two healthy control groups of the same age range. After just four weeks of endurance training.

In just that short amount of time, the response was incredible: the participants with CHF, which causes muscle wasting, actually showed increased muscle strength, lower inflammation in the muscle, and increased muscle enzymes. 1

“…we got nearly all the effects of exercise training after just four weeks,” said study leader Dr. Stephen Gielen. “…even at advanced ages, there is a high plasticity of the muscle system.” 1

So never think you’re “too old” to benefit from exercise! True health is for all ages, and exercises like this one can benefit any age.

Rejuvenate Bones And Muscles With The Densercise™ Epidensity Training System

Like the participants in the German study who exercised for four weeks, the Densercise™ Epidensity Training System contains four weeks of different exercises – with no repetitions – specifically designed to increase your bone density, and much more. Once you complete the four weeks, you start the program again. And the best part is that you only need to practice the exercises three times a week for 15 minutes each time.

Densercise™ gives you everything you need to promote denser, stronger bones, better posture, and stronger muscles. It covers all the interconnected muscle groups that are involved in a youthful gait, excellent balance, and proper posture. All of this adds up to greater muscle mass and exceptional fracture resistance.

And there are no age limitations!

If you didn’t get it yet, please click here to learn more about the breakthrough Densercise™ Epidensity Training System.

Enjoy the weekend!


1 Gielen, S., et al. “Exercise training attenuates MuRf-1 expression in the skeletal muscle of patients with chronic heart failure independent of age: the randomized Leipzig Exercise Intervention in Chronic Heart Failure and Aging catabolism study.” Circulation. June 5, 2012. 125(22): 2716-27. Web. https://www.ncbi.nlm.nih.gov/pubmed/22565934

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Comments on this article are closed.

  1. kay

    Hi Vivian
    I have lost a lot of muscle in the last seven years, Im 61 and do body pump classas, love walking, But still losing. is there anything I can do to stop this and improved muscle mass.
    Kind regards

  2. Elsa

    Dear Vivian,

    I want to express to you and your team my deepest gratitude for your constant encourage to save Our Bones Community , all your weekly tips are so practical challenges and increase our knowledge and to be more alert about our wellbeing..
    God bless you and give you wisdom and strength to continue helping us.

  3. Soami Vega

    Vivian, thank you for the excercises that you share with us, they are very challenging and give us other alternatives to continue enjoying the daily routines. The Fruit and Vegetable Bible is so unique and different, i use it almost daily. Hope God Bless you and your family in 2015 as well. From our 80 degrees temperature, Puerto Rico island.

  4. Suseela Dasari

    Hi, Vivian, It is wonderful toget these new Densercise weekend challenge exercises,so useful for all, especially,the ones with Osteoporosis & older age. Wish you & your family wonderful & Happy New year. Thanks for all you do for the world.

  5. carmen

    Vivian you suggest drinking distille water. I drink Kangen water which is an alkiline water is that ok?. I want to drink this water when I start my cleansing diet next week.

  6. Adela

    Vivian thanks for all the exercises they are great, this latest one is super. Thanks again and Happy New Year.

    • Vivian Goldschmidt, MA

      You are welcome, Adela and Shula! Happy New Year to you both as well.

  7. shula

    Thanks for these glute’s exercise

  8. Carolyn

    Thank you so much for these weekly exercises. I always look forward to receiving the weekend challenge.

    • Priti shah

      Thank you so much for the fruit and veg bible
      Really grateful for all the exercises and encouragement you give
      I have Oesteoarthritis and have greatly benefitted

      • Vivian Goldschmidt, MA

        You are most welcome, Priti. 🙂

    • Vivian Goldschmidt, MA

      I am so glad, Carolyn. The Weekend Challenges do add variety to your routine, which is important!

  9. Joyce

    Thank so much for the fruit and vegetable Bible. I have also shared it with friends. I am greatly benefited with what you share with us.
    God bless all in this New Year!!!

    • Vivian Goldschmidt, MA

      Please share it freely, Joyce! It’s one of my goals to get this valuable information to as many people as possible.

  10. Carol

    Thanks for this information. I am also looking to strengthen my lower legs, especially the inner calf area is where I need to build up more strength and muscle. I was so happy my daughter gave me the Bone Appetit recipe book for Christmas. I can’t wait to start using it, all the recipes look wonderful and easy to make.

    • Vivian Goldschmidt, MA

      What a nice gift from your daughter, Carol! And regular exercises for your legs can be your gift to yourself. 🙂

  11. Anna Sujatha

    My lungs were found to be scarred. I have been on steroids since April. I may have to continue on the steroids for some months more. I saw your exercise on the leg and back strengthener, but it is not too clear to me. I do some tightening of the buttock muscles, lying down. I also climb the stairs (2and a half floors!) Could you suggest something?
    Thanks so much, Vivian.

    • Vivian Goldschmidt, MA

      Anna, have you looked at the image in the post? That should hopefully clarify things! Also, if you’d like to browse all the Weekend Challenge exercises and choose one that works for you, simply use the Search feature at the top of the page and type in “Weekend Challenge.” 🙂

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