The Big 5: Top Exercises for Osteoporosis
1) Back extensor strengthening (for spine support)
Your back extensor muscles help you stand tall and protect the vertebrae. Consistent extensor work has been linked with fewer spinal deformities and fractures. Try the gentle “chest lift” (lying prone, lift chest, hold for a slow count, lower). Start with a few controlled reps and build up across the week.
Learn more: How to increase spinal bone density with exercise and Back strengthening exercise to prevent spinal fractures.
2) Hip-focused strength training (for femoral neck & pelvis)
To target the hips, include squats, deadlifts (or hip hinges), step-ups, and bridges. These load the thigh and pelvic bones while building the surrounding muscles that stabilize you in daily life. Two short sessions a week can make a meaningful difference.
See our overview: Strength training for osteoporosis: 2 hours a week.
3) Walking—your bone-friendly baseline
Walking is weight-bearing, circulation-boosting, and mood-lifting. It’s a fantastic daily habit and the perfect “between-sessions” activity. For bone building specifically, pair walking with strength work so you’re loading both muscle and bone.
Guidance: Will walking build bone?
4) Balance & posture practice (for fall and fracture prevention)
Balance drills (single-leg stance near support, tandem walk, heel-to-toe) and posture cues (tall through crown, shoulder blades gently back/down) reduce fall risk and keep forces aligned through the spine.
Explore: Better Bones Exercise Principles.
5) Gentle, appropriate impact options
When appropriate and cleared by your clinician, heel drops, light hops, or short bouts of higher impact can stimulate bone. These are not for everyone—especially with prior fractures, severe osteoporosis, or joint/back issues—so get a green light first and progress gradually.
Read: One-legged hopping study and Simple impact ideas & safety notes.
Boost Results with a Weighted Vest
Adding gentle load can amplify the bone-building signal during walks, step-ups, or posture drills. Our community loves the comfort and adjustability of the Better Bones Weighted Vest.
Shop the Better Bones Weighted Vest →
Want guidance? See our Top Questions About a Weight Vest and the Better Bones Strengthening Kit.
Build Your Weekly Bone Plan
- 2×/week strength (20–30 min): alternate spine day (back extensors, rows, light overhead press) with hip day (squats/hinges, step-ups, bridges).
- Most days walking (20–30+ min): brisk, upright posture; optional weighted vest as appropriate.
- Daily posture & balance (3–5 min “movement snacks”): wall stands, chin tuck, single-leg hold near support.
- Optional low-risk impact (if cleared): heel drops or very light hops 3–4×/week.
Prefer a guided follow-along? Explore our Exercise Evolution videos and time-efficient routines like Essentrics® (22 minutes).
Form, Fuel, and Safety Tips
Form first
Move with control; use support as needed; maintain a tall posture. When in doubt, reduce range of motion and add reps only if technique stays clean.
Fuel your bone builders
Strength training creates a calcium–magnesium demand. Many readers benefit from an adequate magnesium intake alongside an alkaline, mineral-rich diet.
Safety check
- Have a history of fracture, severe osteoporosis, or joint/back issues? Seek individualized clearance and modifications.
- Avoid loaded forward spinal flexion (e.g., deep toe-touch sit-ups). Favor neutral-spine patterns and hip hinges.
- Introduce impact gradually and only if appropriate for your status.
