Hip Exercises to Prevent Fractures After 50

Disclosure: This article contains affiliate links. We may earn a small commission if you purchase through our links, at no extra cost to you.

A note before you read: This article is for educational purposes only and does not replace medical advice. If you have osteoporosis, a history of fractures, balance difficulties or take prescription medication, speak with a qualified healthcare professional before changing your exercise routine.

Hip fractures are among the most serious consequences of osteoporosis. They typically require surgery, carry significant recovery time, and in older adults are associated with markedly reduced independence and quality of life. The femoral neck — the narrow section connecting the ball of the femur to its shaft — is one of the most common fracture sites and one of the most sensitive to estrogen-related bone loss after menopause.

The good news: the hip responds well to targeted exercise. Here are the exercises most directly supported by evidence for improving femoral neck bone density and hip stability.

Exercises Targeting the Hip and Femoral Neck

Hip Abduction (Side-Lying or Standing)

Lie on your side, keeping your body in a straight line. Lift your top leg to about 45 degrees, hold 1–2 seconds, lower. 15 reps each side, 3 sets. Add a resistance band above the knee for greater challenge. This directly loads the hip abductors and applies tensile stress to the femoral neck.

Hip Extension (Donkey Kick)

On hands and knees, keep one knee bent at 90 degrees and push the heel toward the ceiling, squeezing the glute at the top. 15 reps each side, 3 sets. Targets the posterior hip — glutes and hip extensors — which are critical for hip stability.

Single-Leg Squat or Step-Down

Standing on one leg with the other slightly raised, slowly bend the standing knee to about 30–40 degrees, then straighten. Start with a very small range if needed, and hold a chair for light support. This is one of the highest-loading exercises for the femoral neck because it applies full body weight through one hip. 8–10 reps each leg, 3 sets.

Hip Hinge / Romanian Deadlift

Stand with feet hip-width, hinge forward at the hips keeping back flat, arms hanging or holding light dumbbells, until you feel a stretch in the hamstrings. Drive hips forward to return to standing. 3 sets of 10. One of the best exercises for loading the posterior chain and femoral neck simultaneously.

Lateral Band Walk

Place a resistance band above the knees. In a slight squat position, step sideways 10–15 steps in each direction, maintaining tension in the band throughout. This loads the hip abductors continuously through the movement range.

Stair Climbing

Simply using stairs rather than elevators provides repeated single-leg loading of the hip and femur. If you have stairs at home, deliberately incorporating extra stair climbing throughout the day is a low-effort bone-loading activity.

Frequency and Progression

Hip-specific exercises 2–3 times per week, as part of a broader lower-body resistance routine, is well-supported by the evidence. Progressive challenge — adding resistance bands, increasing reps, slowing tempo — is necessary for continued bone adaptation.

For a complete bone health program, The Bone Density Solution provides structured guidance for adults over 50.

Who Should Be Careful With These Exercises

Hip-strengthening exercises are broadly beneficial, but some people should take extra care or get clearance first:

Those who have had a hip replacement or hip surgery
Anyone with a recent hip fracture or acute hip pain
People with severe hip arthritis who experience pain during movement
Those with balance issues who may be at higher fall risk

If you have concerns about your hip health or fracture history, speak with your doctor or a physiotherapist before beginning these exercises.

Sources and Further Reading

This article is for educational purposes only. Always consult a qualified healthcare professional before starting a new exercise programme, especially if you have osteoporosis, a history of fractures or balance difficulties.

Hip Exercises to Prevent Fractures After 50