Strength Training for Hip Osteopenia
The squat is the #1 strength training exercise for the lower body.
Osteopenia is a Call to Action
Osteopenia is a condition in which your bone mineral density (BMD) is lower than normal, but not low enough to be classified as osteoporosis. Think of it as a midpoint between healthy bones and osteoporosis — a warning sign that you're at risk for developing more serious bone loss if steps aren't taken.
Osteopenia progresses silently
Osteopenia is often called a “silent” condition, because bone loss happens gradually and painlessly. You typically won’t feel any symptoms. If your hip joint is painful, it is likely due to muscle soreness or arthritic changes, not the loss of bone.
The only way to know if you have osteopenia or osteoporosis is to have your BMD measured.
Bone Density Tests (DEXA or REMS) measure bone loss
The DEXA scan (Dual-Energy X-ray Absorptiometry) is the gold standard for measuring BMD. It gives you a T-score, which compares your bone density to that of a healthy young adult.
Normal: T-score above –1.0
Osteopenia: T-score between –1.0 and –2.5
Osteoporosis: T-score of –2.5 or lower
There is also a newer technology called REMS (Radiofrequency Echographic Multi Spectrometry), which is radiation-free and can assess both bone density and bone quality.
Read more about this here: Trabecular Bone Score (TBS) + DEXA.
Focus on the femur to prevent hip fractures
The femur or thigh bone is the largest bone in your body. The neck of the femur, the femoral neck, is a thin shaft that connects the femur to the hip joint and is composed of soft, spongy bone (trabecular bone).
The bone density test measures the femoral neck, which is a strong predictor of hip fracture risk, as well as the “total hip.” Many people confuse the femoral neck with pain in the neck, but it refers to the neck of the femur.
Slow down bone loss with strength exercises
If diagnosed, osteopenia is not a cause for panic — but it is a call to take action.
You can slow down bone loss and strengthen the hip bone by exercising the muscles that surround the hips. As the muscles pull on the femur, it gets stronger, causing a parallel hypertrophy of muscle and bone.
The femur is the only bone in the upper portion of your leg, and it is completely covered by your thigh muscles. These include the quadriceps (quads) in the front of your thigh, hamstrings in the back, gluteal muscles, and groin muscles (adductors).
A well-rounded workout includes exercises for all these muscles, as well as weight-bearing cardio exercises.
Recommended Strength Training Exercises for Osteopenia of the Hip
All these exercises can be done with bodyweight alone. If you are just beginning, perform one set of 10-15 repetitions of each exercise. As you progress, add 2-3 sets, then add resistance (weights, stretch bands, etc.).
Squat
Plie Squat
Straight Leg Lifts, 3 ways
Stationary Lunge
Calf Raise, Leg Stretches, Balance
1) Squat The Squat is the #1 functional exercise for life, the movement that we need to get up from a seated position. It works the major muscles of the legs, the glutes, hamstrings, and quads,
Stand with your legs parallel, slightly wider than hip width apart.
Shift your weight back onto your heels and bring your arms forward for balance.
Keep your spine straight, eyes forward.
Inhale, as you bend your knees and reach back with your hips.
Exhale as you squeeze your glutes to return to a full stand.
Squat: Osteopenia Hip - Video 1
The Squat is the #1 functional exercise for life. Keep your spine straight as you bend your knees and hinge forward from the hip.
2) Plie Squat In the turned out position, the plie squat engages the adductors in the inner thigh, as well as the glutes, quads, and hamstrings. This 4-part version also includes pelvic tilts to work the deep abdominals.
Taking a wide stance, shift your weight back onto your heels and turn your legs out from the hip to a 45 degree angle.
Bend your knees right over your toes, then straighten your legs for 10 full range of motion plies.
Bend your knees to the lowered position, stay low, and pulse 10 times.
Still in the lowered position, do 10 pelvic tilts.
Hold the pelvic tilt and pulse the knees back 10 times.
Squeeze your glutes and inner thighs to come up to standing.
Plie Squat: Osteopenia Hip - Video 2
The plie engages the adductors in the inner thighs, in addition to working the glutes, quads, and hamstrings.
3) Straight leg lifts, 3 ways If you have any knee issues, this series of front, back, and side leg lifts works all the muscles around the thigh without putting any pressure on the knees.
Stand near a support and internally rotate one leg from the hip joint.
Do 10-15 side leg lifts.
Externally rotate the leg from the hip, and do 10-15 back leg lifts, moving the leg back on a diagonal.
With the same leg externally rotated, cross the leg in front of your supporting leg to target the inner thigh 10-15 times.
Repeat on the other side.
Leg Lifts, 3 Ways: Osteopenia Hip - Video 3
If you have knee issues, this series of three leg lifts works all the muscles around the thigh without putting pressure on the knees.
4) Stationary Lunge This is a classic lower body exercise that works the major muscles of the legs - the glutes, quads, and hamstrings - and strengthens the femur.
Stand with your legs parallel, a giant step apart, with the back heel lifted.
Keep your hips square to the front, with your weight centered evenly between your feet.
Inhale as you bend both knees, keeping the front knee directly over the ankle.
Exhale as you straighten your legs.
The motion is up and down, not forward and back.
Do 10-15 reps, then switch legs and repeat.
Stationary Lunge: Osteopenia Hip - Video 4
The Stationary Lunge is a classic lower body exercise that works the major muscles of the legs - the glutes, quads, and hamstrings - and strengthens the femur.
5) Calf Raise, Leg Stretches, Balance Strengthen your ankles, stretch your legs, and work on balance to reduce your risk of falls and fractures.
Standing near a support, wrap the toe of one foot around the ankle of the other.
Lift the heel of the working leg 10-15 times.
Switch sides and repeat.
Now do one set raising both heels together.
Take a giant step back with one leg and press the back heel into the floor to stretch the calf.
Step forward and bring the foot up towards your buttocks in a quad stretch, keeping your thighs aligned in front.
If you can safely, try to balance on one leg.
Repeat the calf stretch, quad stretch and balance on the other leg.
Calf Raise, Leg Stretches, Balance: Osteopenia Hip - Video 5
Strengthen your ankles, stretch your legs, and work on balance to reduce your risk of falls and fractures.