Hip Strengthening Exercises You Can Do Anytime, Anywhere

Updated: March 3, 2023

Hip Strengthening Exercises

One year after a hip fracture, about one in three people either end up dependent on family, or in a nursing home.

And hip fractures are also one of the most common fractures there is. In fact, 1.6 million hip fractures occur worldwide every year!

However, hip fractures— like all fractures— are avoidable. And one of the best things you can do to protect yourself is hip-strengthening exercises.

The following three hip strengthening exercises are designed to improve your hip strength and the muscles surrounding them. And while these are low-impact exercises done on a mat, they are effective for everyone at any fitness level.

The Benefits of Hip Strengthening Exercises

Reduces Risk of Falls and Fracture

Aging is accompanied by loss of muscle mass, bone loss and an increased risk of falls that lead to fractures. In fact, hip fractures are the most common fracture among seniors, with nearly 75% of all hip fractures occurring in women.

There is substantial evidence that exercise and training intervention can enhance balance, muscle strength and prevent falls in older people. Hip strengthening exercises (like the ones we show below) that focus on the gluteus medius muscles play a significant role in the way we walk, run and balance. So if you improve balance, you reduce your risk of falls and thus, fracture.

Increase Hip Mobility and Maintain Proper Gait

Don’t discount the importance of range of motion and mobility! While stamina and speed tend to be highlighted when it comes to athletics, the ability to move your joints and limbs through their full range of motion is critical.

Your hips and shoulders are known as ‘mobility gatekeepers’. As they provide all three planes of movement and connect your torso to your outer extremities. So without them, successful movement would not be possible.

When it comes to your hips, if you have limited mobility, you start to compensate other muscles in the lower back and knees, which can cause, inefficiencies, pain and muscle imbalances.

As a result, the way you walk, also known your gait, can become compromised. Reduced hip muscle strength can lead to altered gait pattern characteristics. When these muscles become weak, walking can become impaired, as well as other daily life activities. That’s why the following hip strengthening exercises will not only increase hip mobility but ensure the muscles remain strong for daily life!

Improve Back Health

Do you suffer from low back pain? You’re not alone. According to the American Chiropractic Association, 31 million Americans experience low back pain at any given time. And it’s the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

The ability to activate the muscles in your hip plays a crucial role in lumbar (back) stabilization. Leading researchers have stated that when applying an exercise program for the relief of low back pain, strengthening the hip muscles is important. Research shows that adding hip strengthening exercises (like the ones we cover below) for chronic low back pain patients is helpful for rehabilitation and quality of life!

3 Exercises That Strengthen Your Hips

The following hip strengthening exercises can be done in the comfort of your own home or on the road if you’re traveling. Other than a recommended yoga mat or soft surface to lie on, no further exercise equipment is needed.

Side Leg Raise

The side-lying hip-abduction exercise or simply, side leg raise, is one of the best exercises for activating your gluteus medius! The gluteus medius is located on your upper buttock and is crucial for running, walking and single leg weight-bearing. In fact, it’s the main muscle involved in stabilizing your hips!

Weak glutes are associated with lower-limb musculoskeletal disorders, or in layman’s terms, conditions that affect your bones, joints, and muscles. For example, if the muscles start to weaken, your hips can begin to drop unnaturally and your pelvis inevitably compensates and internally rotates. You can physically identify this compensation when you start noticing your knees collapse inwards (aka knock-knees) during a movement like the squat. This can create problems for your knees, lower back and your iliotibial (IT) band.


  1. On a mat, lie on your side with your legs straight and stacked on top of each other. Rest your head on your bottom arm or support your head like I am in the GIF below.
  2. Use your other hand to stabilize yourself by placing it on the floor in front of you.
  3. Activate your abdominals by pulling your belly in and engage your gluteal muscles.
  4. Then, lift your top leg straight up keeping your hips steady. Do not rotate forward or backward.
  5. Gently lower your leg back down, maintaining control the whole way.
  6. Complete 15-20 times on each side for two sets.

Advanced: Once you have mastered the side leg raise, you can use a resistance band to challenge yourself. Place a resistance band just above both knees. The movement of this exercise will be the same as the side leg raise, but now you will have some tension from the resistance band.

The Clamshell

Remember Suzanne Somers touting the “Thighmaster” in the early-mid 90s? You may see similarities in this clamshell exercise.

The clamshell is one of the most commonly prescribed exercises for those with knee pain as it targets the gluteus medius and hip abductor muscles. In fact, when these muscles are weak, knee pain is often experienced, especially in women. After a few reps of this exercise, you should really start to feel how your knees and hips are connected to one another.

Furthermore, one study published by the Journal of Orthopedic and Sports Physical Therapy found that the clamshell and the unilateral bridge (an advanced exercise that we will discuss below) are some of the best exercises to strengthen hips for injury prevention and treatment.


  1. Lie on your side with your legs stacked on top of each other, with your legs bent at a 45-degree angle.
  2. Rest your head on your lower arm or prop it up as I have done in the GIF above.
  3. Ensure that your hips are also stacked on top of each other. You don’t want your hips to rock backward.
  4. Engage your abdominal muscles by pulling your belly button in (think of it as pulling it towards your back).
  5. Then, raise your upper knee as high as you can while your heels are still touching. Do not shift your hips or pelvis or move your bottom leg off of the floor for the beginner version of this exercise. (I lift my leg slightly to make the exercise a little harder as I’m not using the floor for stability.)
  6. Hold for 1-2 seconds and then slowly bring your top leg back down to its starting position.
  7. Complete 15-20 times on each side for two sets.

Advanced: There are many different variations of the clamshell. The one above requires no equipment and is the most basic form. Once you have mastered this exercise, you can challenge yourself with more repetitions or try using a resistance band. Place the resistance band around both of your legs, just above your knees. And continue the exercise as instructed above.

Glute Bridge

The glute bridge, also known as the glute raise, is one of my favorite exercises as it activates all three of your gluteal muscles: the gluteus maximus, medius and minimus. Did you know the gluteus maximus is the largest muscle in the human body? Strengthening the muscles of your gluteus has also been shown to relieve chronic low back pain. In addition, the glute bridge strengthens your lower abdominal muscles, hamstrings and lower back. For those who have difficulty with squats — whether from knee, hip or back pain — the glute bridge is a great alternative as it does not place any pressure on your joints, while still working these muscles!


  1. Lay down on a mat with your feet on the ground, arms by your side and your knees bent. Your feet should be about shoulder-width apart. You can change how far your feet are from your buttocks. The closer in will engage more glute, the farther out will engage more hamstring.
  2. Engage your glutes and abdominals and lift straight up through your heels and upper back as high as possible. Keep your core engaged to help keep your back strong..
  3. Hold and squeeze your glutes for 2-3 seconds at the top.
  4. Then release back down slowly to your starting position.
  5. Repeat 10-15 times.

Advanced: Once you have mastered the basic glute bridge, you can try the Unilateral (Single Leg) Bridge. Remember the study above? It talked about the unilateral bridge being one of the best exercises to strengthen hips. It’s also a safe and convenient exercise to help increase hip joint stability.

To do the unilateral bridge, follow the same directions as you would for the basic glute bridge. But when you lift, you are only raising one leg up off the ground. You can lift that leg straight up towards the ceiling, or keep it bent at a 90-degree angle.

This exercise also produces a higher level of activation on your hamstring versus the regular glute bridge. So that may mean you have to do fewer repetitions until you increase hamstring strength and endurance!

These three hip strengthening exercises are great to do as a full lower body workout. Try doing them every other day so you give your muscles some time to recover.

Interested in strengthening your core, too? Check out our planking exercises for stability and bone strength.

Please let me know if there are any other exercises you are interested in by commenting below!

Disclaimer:  If you have low bone density, osteoporosis or other health concerns, you may need to avoid or adjust exercises accordingly. If you are unsure, please check with a physician or doctor before attempting this or any exercise.

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  1. Haydn Anthony

    August 5, 2016 , 4:02 pm

    How about a back muscle strengthening exercise? Upper and lower. Thanks!

  2. Monica

    August 8, 2016 , 12:50 am

    Hi Haydn,

    Thanks for your feedback! That sounds great, I’ll add it to the list 🙂

    – Monica @ AlgaeCal

  3. Carole E Doon

    October 23, 2022 , 8:03 am

    are these exercises good for tendonitis

  4. Brianne Bovenizer

    October 23, 2022 , 10:04 am

    Hi Carole,

    Great question! While it’s possible they may be, it’s difficult for us to say with certainty if these exercises could help with tendonitis. I would suggest reaching out to your healthcare practitioner, or a personal trainer that specializes in this condition who may be able to help recommend a routine for you!

    I hope this helps!

    – Brianne @ AlgaeCal

  5. Julie Jones

    August 6, 2016 , 3:48 am

    Hi Monica. Thanks so much for these exercises. I would love to see what you may have for strengthening the spine. I only have a couple to work with but if you have any more that would be great. As hard as I try, I can’t seem to get my bone density to stabilize in this area. I have osteoporosis with -3.7 in the lumber area. Thanks so much.

  6. Monica

    August 8, 2016 , 1:23 am

    Hi Julie,

    Thanks so much for taking the time to comment and do not get discouraged! Here is a great video that Lara has filmed discussing why you may be seeing results in one area instead of others. Usually, people will see increases in their spine first, so you are an exception, but it doesn’t necessarily mean what you are doing isn’t working. It may just take a bit longer to show up. https://blog.algaecal.com/why-am-i-increasing-bone-density-in-one-area/

    With your osteoporosis at a -3.7 in the lumbar area I urge you to consult with a physical therapist on exercises and movements that are safe. An exercise that is fantastic for spine strength is known as the ‘superman’ and you can ask if this exercise is appropriate for you:

    – Lie face down on an exercise mat with your elbows bent and your forehead resting on your hands. Legs straight, feet down.
    – You can use a small cushion or pillow and place it at the level of your hip bones so that you can rest on it comfortably (you will be lying on top of it). This will also reduce pressure on your lower back during the exercise.
    – Start by raising one of your legs about a foot off the ground. Your toes should just lift off the ground – you don’t want to raise it too high as it may hyperextend your back.
    – Lower your leg back to the ground.
    – Alternate legs and repeat 10 times on each leg to complete the set.
    – Take a break and complete another 2 sets for a total of 3.


    – Place your arms out in front of you (can use a towel to rest your forehead on if you like).
    – Raise one arm and the opposite leg at the same time so they both just lift off the ground.
    – Hold for 2 seconds and then lower both down to the ground.
    – Alternate using the other arm and leg and repeat 10 times each to complete the set.
    – Take a break and complete another 2 sets for a total of 3.

    – Monica @ AlgaeCal

  7. Lynde

    February 10, 2018 , 8:46 pm

    Thanks so much for recommending Physical Therapy to some of your responders here. We have the expertise to help folks perform the appropriate exercises in proper form, which is essential to making progress in strength AND bone density. While watching your young model in the video perform the abduction exercise, I was concerned that someone might actually do the exercise in the form she demonstrates. When one’s audience is aging adults, may I suggest using an aging adult in your demonstration videos? And get a PT on the set to make sure the form is accurate?? Cheers!

  8. Monica AlgaeCal

    February 11, 2018 , 12:55 am

    Hi Lynde,

    Thanks for the feedback. Lara Pizzorno the author of Your Bones (and our resident Bone Health Expert) and I have partnered up on some upcoming exercises where she will be demonstrating – super exciting! However, I am a certified ACE Certified Personal Trainer and have made sure that these exercises are appropriate for women and men of all ages, particularly aging adults.

    – Monica

  9. Eileen Leathers

    February 12, 2018 , 10:19 am

    Monica, I have been reading this book ‘Your Bones’ and it is fantastic! So informative and helpful to the health regiment I’m trying to follow along with taking my AlgaeCal and Strontium. I wasn’t aware that Lara is your resident bone expert, and that the two of you are partnering with exercises for us.
    Thank you so much!

  10. Monica AlgaeCal

    February 13, 2018 , 12:40 am

    Hi Eileen,
    Your Bones by Lara Pizzorno is excellent. Yes, Lara discovered AlgaeCal organically years ago when she was researching and looking for natural ways to reclaim her bone mineral density! You can see her testimonial videos here: https://blog.algaecal.com/success-stories/?testimonial=lara-pizzorno-story
    Now, we are lucky enough to have her as a Bone Health Expert and collaborate on various projects with AlgaeCal. You can see some of her posts written on the AlgaeCal blog as well https://blog.algaecal.com/

    Thank you for taking the time to comment!

    – Monica

  11. Patty Clayton

    January 7, 2017 , 7:26 pm

    Hi Monica, I am trying to obtain some additional information regarding the type of equipment Evi Hoffman stated she has used to help exercise her hips. She mentioned a “rebounder” and an “oscillating platform” in her video that your website posted of her testimony. Is it possible to get more information from her on the brand or type of oscillator she was speaking of?

  12. Monica

    January 7, 2017 , 10:05 pm

    Hi Patty,

    I’ll reach out to Evi and see if she can tell us the specific brand. Will get back to you!

    – Monica @ AlgaeCal

  13. Monica

    January 19, 2017 , 9:39 am

    Hi Patty,

    Heard back from Evi and she said she uses something called osflow, which is the oscillating platform she mentions and the rebounder is from cellercise.com.

    Hope that helps!

    – Monica @ AlgaeCal

  14. Giggles Miller

    January 30, 2017 , 11:26 am

    thanks Patty. My PT wants me to do weight bearing exercises for osteoporosis. Can you recommend some. Thanks, Gigi

  15. Monica

    January 30, 2017 , 1:50 pm

    Hi Giggles,

    Here are a few great weight bearing exercise posts you can read:

  16. Yoga for Osteoporosis: https://blog.algaecal.com/category/exercise/
  17. Planking Exercises for Osteoporosis: https://blog.algaecal.com/planking-exercises-stability-bone-strength/
  18. Osteoporosis Exercises (Weight Bearing Section): https://blog.algaecal.com/exercises-for-osteoporosis-of-the-spine/#weight
  19. – Monica @ AlgaeCal

  • Rebecca D Fischer

    April 13, 2017 , 9:12 am

    I am a swimmer and would love some exercises I can do in the pool. Also can you provide exercises that I can do with a weight bench and weights? I am 56 and diagnosed with bone loss and just bought your 6 month supply and cant wait to get started with Algaecal! Thank You! Becca

  • Monica

    April 13, 2017 , 10:20 am

    Hi Rebecca,

    So wonderful to hear you’re starting AlgaeCal! If you have any further questions during your bone health journey, let us know 🙂

    Here are some specific pool exercises you can do: https://blog.algaecal.com/aquatic-exercise-osteoporosis/
    Here is a great post on osteoporosis exercises, including weight-bearing: https://blog.algaecal.com/exercises-for-osteoporosis-of-the-spine/

    You can also take a look at the exercise category on our blog for more posts, here: https://blog.algaecal.com/category/exercise/
    – Monica

  • Monica Vandenhoven

    May 15, 2017 , 5:11 pm

    I am 76. Here is what I do: yoga/pilates , Tai Chi, weight lifting, aerobics, gentle jogging or gently jumping on spot and meditation. I eat organic food mostly sourced locally and a few months ago I added Alpha-Cal and Strontium.

  • Monica

    May 16, 2017 , 7:58 am

    Hi Monica,
    Wonderful to hear! Sounds like you are on the right track with all the exercise you are doing, including your diet and AlgaeCal!
    – Monica

  • Ruby Jones

    July 14, 2017 , 12:33 pm

    Hi Monica,
    I broke my back about 3 years ago and my back muscles keep getting worse now I have a curvature of the spine I think I really need some back strengthening exercises?
    I really would appreciate them if you have some to share?
    Thank You

  • Monica

    July 17, 2017 , 8:28 am

    Hi Ruby,

    We have a few posture and back exercises on the following page in the section “posture exercises”, specifically thoracic extension, foam roller and dart exercises.
    And an additional posture post here: https://blog.algaecal.com/posture-exercises-osteoporosis/

    Hope this gives you some exercises to try. Although. it’s best to discuss and get cleared by your doctor before trying any new exercises just to be safe!

    – Monica

  • jennifer_duck

    October 25, 2017 , 10:55 am

    I was driving 2 hour Up and Back home to do this. Can tell what other thing I can do help me. Yesterday I move stuff family room in my kitchen and today I cant move I hurt in my spine. I hoping this stuff going help with my bone.

  • Monica

    October 26, 2017 , 3:50 am

    Hi Jennifer,

    We do offer additional bone health exercises if you’re interested. Simply search “exercise” in the search bar on the website and you’ll see a wonderful list of them.

    Some of the top ones are the following:
    – Yoga For Osteoporosis. Click here.
    – Planking and Stability Exercises. Click here.
    – Posture Exercises. Click here.

    However, if you are experiencing pain in your back and spine it’s best to discuss appropriate exercises with your doctor or physical therapist before trying any of these. Also, if you have any questions about AlgaeCal Plus and Strontium Boost or your current bone health regimen, you can always call and speak to one of our Bone Health Consultants at 1-800-820-0184.

    – Monica

  • cmegargee

    January 2, 2018 , 4:24 pm

    Jade had bilateral hip replacements. Should I try these?

  • Jenna AlgaeCal

    January 4, 2018 , 8:49 am


    It’s definitely important to exercise to help strengthen your bones and the muscles around them, not to mention the wonderful benefits for your cardiovascular health!

    In saying that, it is best to speak with a doctor or physiotherapist to double check which exercises are safe for you to do.

    – Jenna @ AlgaeCal

  • Barbara

    February 10, 2018 , 11:04 am

    I like those exercises for the hips, but in addition to osteoporosis in my right hip and spine, I also have severe arthritis in both knees which makes it hard to get down or get up from the floor. What would you suggest, so I can still get benefit for my hips?

  • susan

    February 11, 2018 , 6:18 am

    1. advanced glute bridge – i can’t picture what you describe – any possibility of a photo?
    2. every other day -??? why would i exercise only every other day – my muscles don’t feel tired after doing these exercises???

  • Monica AlgaeCal

    February 13, 2018 , 12:08 am

    Hi Susan,

    If you are feeling good and not tired after doing these exercises you can try them daily and move on to the advanced versions that include resistance bands for the first two and single leg for the last one. In addition, you can up the repetitions and sets. Everyone is different so if you need more of a challenge, definitely challenge yourself!

    – Monica

  • Eileen Leathers

    February 12, 2018 , 11:07 am

    Monica, Is there a short video for the clamshell exercise? When the email came from Dean recommending these 3 exercises to strengthen my hips there were quick visuals, but I don’t see them anymore when I bring up the site.

  • Monica AlgaeCal

    February 13, 2018 , 12:40 am

    Hi Eileen,
    Sorry for the inconvenience! The post above should have all the exercises in video format now.
    – Monica

  • eileen Leathers

    February 13, 2018 , 9:56 am

    Thanks Monica, I can see them all now. Have a great day.

  • Patricia Graham

    February 21, 2018 , 7:28 am

    Are any of your recommended exercises on DVD’s that one can purchase? I find being able to see the exercises on my DVD player rather than on my PC is so helpful!

  • Jenna AlgaeCal

    February 26, 2018 , 5:46 pm

    Hi Patricia,

    Great question. We do not currently have DVD versions of our bone-strengthening exercises – although this is a wonderful idea that we will certainly pass along!

    You may be able to find DVD’s with bone strengthening exercises on websites such as Amazon or eBay. We would suggest searching for yoga, pilates, or barre videos tailored to those with bone loss. Be sure to listen to your body & if you are ever unsure, please check with a physician or doctor before attempting any exercise.

    We hope this is helpful! Let us know if you have any other questions!

    – Jenna @ AlgaeCal

  • Jo D. Anderson

    July 28, 2019 , 12:43 am

    I really like DVDs I have a special TV set up for that. For non-tech types, DVDs are easier to use.

    FYI…I am not able to lay on my side to do exercises, so I do them laying on my back as per my physical therapist. The clam shell works that way and the side leg lift can be done standing or laying on the bed with a slick plastic bag underneath it. Those of us with extra challenges have to be creative!

  • Megan AlgaeCal

    July 30, 2019 , 11:10 am

    Hi Jo, thanks for taking the time to share!

    We currently don’t have exercise DVDs, but you might be able to find some online or at your local library! That’s amazing that you have been so creative & resourceful to adapt the exercises so that they’re comfortable for you – keep up the great work, Jo! ❤️

    -Megan @ AlgaeCal

  • Meg

    March 7, 2018 , 7:32 am

    Do you have more knee exercises? I have arthritis under my knee caps.

  • Jenna AlgaeCal

    March 14, 2018 , 9:30 am

    Hi Meg,

    At this time, we don’t have any other knee exercises on our blog. However, there are some fantastic Youtube videos with exercises specifically targeted to arthritis in the knees! Here’s one example: https://www.youtube.com/watch?v=syBi8gw4dsA.

    We will definitely continue to expand the exercise section of our blog so keep an eye out for more 🙂

    – Jenna @ AlgaeCal

  • Monica Sukowski

    April 24, 2018 , 9:46 am

    Hi Monica, Can you include exercise to strengthen feet, especially for older folks who like to hike…Thanks so much !

  • Jenna AlgaeCal

    April 25, 2018 , 3:38 pm

    Hi Monica,

    We’ll definitely look at creating a post for foot strengthening exercises in the future! For now, there are some excellent videos on YouTube like this one by Yoga with Adriene (Monica and I love her videos so we hope you’ll like this one!)

    – Jenna @ AlgaeCal

  • Patty

    July 3, 2018 , 6:01 am

    I’ve been taught that exercises where your feet are on the floor are best for building bone density in the hips. Clamshell and Side leg lifts don’t have feet on the floor.

  • Monica AlgaeCal

    July 5, 2018 , 10:54 am

    Hi Patty,

    Thanks for taking the time to comment. You’re right! Weight-bearing exercise is one of the best exercises to build strong, healthy bones as you’re literally bearing your own weight and positively stressing your bones. This sends signals to your bone-building cells to work and for your bones to become strong! This post is discussing hip-strengthening exercises, and not weight-bearing exercise specifically. The focus is on reducing fall risk, increasing hip mobility and gait, and improving back health (which is discussed in the “Benefits” section at the top of the post)

    If you’re looking for weight-bearing exercises, you can check out the other posts in our exercise category on the blog: https://blog.algaecal.com/category/exercise/
    Or our comprehensive exercise page that discusses weight-bearing exercise further too https://blog.algaecal.com/exercises-for-osteoporosis-of-the-spine/

    Hope that helps 🙂

  • Barbara Armbruster

    March 21, 2019 , 1:00 pm

    I am 81 years old and have degenerative disc disease. I also have bone loss and scoliosis in my left hip. Ten to 15 years ago I had c2 to c7 disc fusion. Recently my right shoulder is very painful as is my neck (less so). Almost any movement causes extreme pain in my arm. I need help. I hesitate taking pain meds. Is there anything that will help this array of pain/degeneration,etc.

  • Jenna AlgaeCal

    March 27, 2019 , 3:35 pm

    So sorry to hear about the pain you’re experiencing, Barbara. We recommend our Bone Builder Pack (AlgaeCal Plus and Strontium Boost) as it’s clinically supported to increase bone density. Some customers do find it beneficial for pain as well as Triple Power Omega 3 Fish Oil which is a super powerful natural anti-inflammatory.

    If you have any questions please don’t hesitate to email [email protected] or call us at 1-800-820-0184! ❤️

    – Jenna @ AlgaeCal

  • Gloria J Alvarez

    August 1, 2019 , 2:57 pm

    I’ve been taking AlgaeCal and Strontium for almost a year. I’m having a problem with constipation. I drink 6 cups of water a day, 5 fruits and vegtables. I don’t want to stop taking your produce. Can you suggest something?

  • Blaire AlgaeCal

    August 2, 2019 , 3:06 pm

    We’re very sorry to hear that you’ve been experiencing constipation while taking our products, Gloria. This is unusual and not something you should be experiencing with AlgaeCal Plus or Strontium Boost! Constipation can be a sign of a calcium/magnesium imbalance and is often something that is easily rectified through dietary changes and the right nutrition. However, it sounds like you eat a healthy diet! Are you currently taking any additional supplements that contain calcium or magnesium? If so, this may be throwing off the calcium to magnesium ratio present in AlgaeCal.

    Gloria, please email [email protected] or call our Bone Health Consultants at 1-800-820-0184 – we would love to work with you to determine the cause and make sure you are feeling 100%. Remember, we’re here to support you along your bone health journey! ❤️

    – Blaire @ AlgaeCal

  • Jane

    October 12, 2019 , 6:56 pm

    Great exercises but I have few suggestions for you. First use a senior as your model not a young flexible person. Secondly have the bottom leg flexed like in clam shell to provide better stability. Leg raise should only be slightly past horizontal -that’s all the range one need to work gluteus medius. Trying to get as high as your picture will surely cause the leg to externally rotate with the quads and hip flexors doing most of the work.
    Then, bridge with the hands clasped overhead as a progression before single leg raise. Cheers

  • Megan AlgaeCal

    October 15, 2019 , 1:30 pm

    Hi Jane, thank you for taking the time to reach out!

    We are always looking for ways to improve, so we truly appreciate your wonderful suggestions. ?

    We do hope you’ll continue to enjoy these exercises and please do leave comments whenever you have a tip for us! ?

    -Megan @ AlgaeCal

  • Wendy

    November 1, 2019 , 4:37 pm

    Can these exercises be done if I have 2 total hip replacements? Thanks from Wendy

  • Megan AlgaeCal

    November 5, 2019 , 11:24 am

    Hi Wendy!

    While some have shared that they are actually recommended to do these exercises after a hip replacement, everyone is different! We would recommend checking in with a health professional/exercise specialist who can assess your current health status to see if these exercises are appropriate for you at this time. If trying them out for the first time, start with just a few repetitions and remember to keep the movements slow and controlled. Stick with what’s comfortable for you!

    Hope this helps, Wendy! ❤️

    -Megan @ AlgaeCal

  • Makere

    November 9, 2019 , 7:07 am

    My physio would agree with the comments made re clamshell and side lifts. Please amend your recommendation,

  • Megan AlgaeCal

    November 13, 2019 , 7:54 am

    Hi Makere,

    Thanks so much. We’ve passed this information to our team so they can look into updating the post!

    -Megan @ AlgaeCal

  • valerie stewart

    November 2, 2019 , 3:59 pm

    Monica…..I am a stage 3 kdney patient…..am I able to take AlgaeCal?

  • Megan AlgaeCal

    November 5, 2019 , 11:26 am

    Hi Valerie, glad you reached out!

    If kidney disease is a concern, we advise discussing AlgaeCal with your doctor to determine if it is suitable for you at this time. We have a printable doctor information sheet you can find here. Generally, AlgaeCal Plus is safe for those with kidney disease; however, Strontium Boost is not recommended for someone with chronic kidney disease.

    Hope this helps and feel free to give us a call at 1-800-820-0184 if you need clarification! ☺️

    -Megan @ AlgaeCal

  • Diann

    January 17, 2020 , 7:10 pm

    The link to the information sheet to share with a doctor is not working. Can you please look into that? Thanks.

  • Megan AlgaeCal

    January 21, 2020 , 8:43 am

    Hi Diann!

    Sorry about that, we recently updated our sheet. You can find the new copy here.

    Hope this helps and feel free to let us know if you have any other questions ?

    -Megan @ AlgaeCal

  • Mary Saunders

    August 1, 2020 , 8:56 pm

    Still not working.Message: No such key when clicking on highlighted “here”.

  • Megan AlgaeCal

    August 4, 2020 , 1:34 pm

    Sorry about that, Mary!!

    Thanks for pointing this out. We’ve updated the link above and it should be working now. ❤️

    -Megan @ AlgaeCal

  • Jen

    January 23, 2020 , 2:34 pm

    I have trochanter bursitis. Please share exercises that will help me. It is very painful

  • Megan AlgaeCal

    January 24, 2020 , 11:26 am

    Hi Jen, sorry to hear about the pain you’re in!

    We would encourage you to consult an exercise specialist about which movements are safe for you to do at this time. We do have a variety of exercises on our blog that you can browse through: http://ow.ly/RBBB30nH3cB.

    Jen, we also have an article on the best anti-inflammatory foods that you might find helpful here.

    Hope this helps and that you’ll feel better soon ❤️

    -Megan @ AlgaeCal

  • Amy Genova

    February 24, 2020 , 3:42 am

    I did one Glute bridge and got a shooting pain in my hamstring, which I injured 3 years ago. Any advice?

  • Blaire AlgaeCal

    February 25, 2020 , 10:56 am

    Hi Amy,

    We’re so sorry to hear you experienced this. We recommend holding off on glute bridges for now and speaking with your doctor/physiotherapist about this issue.

    We hope you are feeling better now! ❤️

    – Blaire @ AlgaeCal

  • Pam Wright

    February 25, 2020 , 1:56 pm

    I have lumbar and hip osteoporosis. I just started a rowing machine exercise that I do slowly. I have always been active and also do yoga and walk every day. Would you consider the rowing not appropriate for my back?

  • Blaire AlgaeCal

    February 28, 2020 , 11:16 am

    Hi Pam,

    It’s great that you have always been active! For rowing, it’s important to make sure you have the proper technique so you do not put your spine at risk – and the technique can be tricky! We encourage you to get a physiotherapist’s approval before continuing this exercise 🙂

    – Blaire @ AlgaeCal

  • [email protected]

    June 8, 2021 , 2:57 pm

    After less than a year on AlgaeCal alone, my Dexa scan of the spine improved from osteoporosis to osteopenia:
    T-Score -1.5 Z-Score 1.3
    prior T -1.7. I don’t know how to interpret the numbers. I am 83. Hip was unchanged.

  • Megan AlgaeCal

    June 11, 2021 , 2:38 pm

    Fantastic news!!! We are so very happy for you! ?

    Our team would love to go over your DEXA results with you in detail. To arrange for a DEXA review, please have a copy of both your before and after DEXA scans ready and email them to [email protected].

    Feel free to also give us a call at 1-800-820-0184 with any questions about this. We’re available 6am-4pm PST, seven days a week.

    Congratulations again and looking forward to speaking with you ❤️

    -Megan @ AlgaeCal

  • Denise L Feirer

    August 28, 2021 , 3:11 pm

    I have a few questions?

    1) Is paddle boarding a safe activity and good for bone building?

    2) Is kayaking a safe activity?

    3) Is hula hooping a safe exercise?

    Thank you!

  • Dr. Emma Gasinski

    September 6, 2021 , 7:03 pm

    Hi Denise,

    Thank you for the wonderful questions!

    All of the exercises you have listed are good exercises to do but are not weight bearing activities meaning that you don’t have to lift the foot and stomp on the ground or lift the arm and hit a surface which means that though the exercises are great for muscle building, they may not be the number one exercise you can do for building bone. BUT that does not mean they aren’t great exercises. Paddle board could be a dangerous activity because there is a larger depth to fall if you are standing but if you feel comfortable in the water, paddle boarding is great for the core musculature as well as for balance. Kayaking may be safer than paddle boarding as long as you are wearing a life vest because you are closer to the water and are less likely to fall. It is advised to be aware of your posture during kayaking because it can be an easy place to hunch forward so you can try getting some back support on the kayak to prevent this. Hula hooping is a safe exercise and also great for your core muscles as well as coordination!

    Hope that helps!

    – Dr. Emma Gasinski @ AlgaeCal

  • Denise Mizer

    January 16, 2022 , 8:44 am

    I have bone loss in one of my hips. Will working out on an elliptical trainer help?

  • Kirby Johnson

    January 18, 2022 , 8:58 am

    Hi Denise,

    We’re so sorry to hear of the bone loss you’ve experienced in your hip. Elliptical riding will certainly contribute to healthy blood flow and joint lubrication, but will not help with increasing strength or bone mineral density. This is because elliptical riding doesn’t increase the “load up the chain” because the feet and legs are fixed to the surface. Compare this to stair climbing or running, where the foot makes new contact every step. Any elliptical training will be a fabulous cardio exercise, but your hip would be better served by engaging in 15 – 20 minutes of daily resistance training. You can find inspiration for this type of exercise HERE and HERE.

    Please be sure to discuss these suggestions with your physical therapist to craft a customized regimen that’s most suited to your circumstances. Please don’t hesitate to let us know if you have further questions!

    – Kirby @ AlgaeCal

  • MC

    January 19, 2022 , 6:47 pm

    Thank you for these-just what I needed now

  • Kirby Johnson

    January 24, 2022 , 2:55 pm

    Hi MC,

    You’re so welcome! We’re so pleased to hear you’re finding these exercises useful!

    – Kirby @ AlgaeCal

  • Mary Ann Dodd

    January 19, 2022 , 6:24 am

    For the side leg lift, I believe if you are using a band, it should go above the Knee, and not the ankle. When you position the band above the ankle, it puts a lot of undue stress on the knee joint. I think you should advise on that. If above the knee, there is still enough resistance to make the exercise more difficult.

  • Kirby Johnson

    January 25, 2022 , 10:30 am

    Mary Ann,

    Thank you so much for your thoughtful observation; we agree that placing the resistance band above the knee rather than the ankles would serve to prevent undue stress on your knees while still providing a challenging progression. We’ve updated the verbiage above to accurately reflect this change. Thanks for the suggestion!

    – Kirby @ AlgaeCal

  • Tina M MacDonald

    January 19, 2022 , 6:55 am

    I have had Parkinson’s for almost 10 years. I am looking for something for my calves. I have severe pain most of the day. xAny ideas you can give me

  • Kirby Johnson

    January 25, 2022 , 10:24 am

    Hi Tina,

    We’re so sorry to hear of the pain you’re experiencing. You’ll find suggestions for strengthening and stretching your calves with the last movements in the following articles HERE and HERE, along with the seated leg raise detailed HERE. With the help of your physical therapist, you can discuss these to create a personalized regimen to target your calves. Hope these resources are helpful to you!

    – Kirby @ AlgaeCal

  • Paula Symonds

    January 19, 2022 , 8:51 am

    What about a stepper that is not powered and requires me to push down on each step? I realize it is opposite climbing stairs that require me to lift my whole body up. On my stepper I have to use my muscles to push the step all the way down.

  • Kirby Johnson

    January 24, 2022 , 3:16 pm

    Hi Paula,

    A stepper machine is considered a weight bearing activity and is fabulous for your legs, hips, back, and bones! Compared to walking, the stepper machine increases your posterior chain activation (such as your glutes and hamstrings) because of the need to power yourself up the stair. Keep on working that stepper!

    – Kirby @ AlgaeCal

  • Sandra

    January 19, 2022 , 12:10 pm

    I have added using a vibration platform – suggested by my chiropractor. Started 3 months ago. Use this in addition to the Algae cal. I will be interested to see if this helps bone building. Do you have any information about using this in addition to bone exercises?.

  • Kirby Johnson

    January 24, 2022 , 3:07 pm


    The professional opinion of the AlgaeCal community’s physiotherapist is that vibration plates will absolutely provide the benefits of reducing fall risk/fractures. However, these devices alone aren’t an effective tool to increase BMD. If you decide to continue using your vibration plate, it’s important to also engage in consistent and safe resistance-based exercises and strength training. We’d encourage you to discuss these RESOURCES with your chiropractor to build a customized activity program to further support you on your bone health journey!

    – Kirby @ AlgaeCal

  • Mahin

    January 20, 2022 , 10:27 am

    I do these exercises more often for many years and they help me a lot .
    I notice in clamshell exercise on the video the right foot rise too, but I learned that the right foot should be on the floor( leg and ankle) ,
    I wanted to know it is okay or not?

  • Kirby Johnson

    January 24, 2022 , 2:54 pm


    We’re so thrilled to hear of all the tremendous work you’re doing to support your bone health! You’re absolutely right! Keeping your lower foot in contact with the floor with serve to isolate the movement. In the demonstration above, Monica has elevated her lower leg to make the exercise more challenging. Lifting her lower leg means she engages her core more fully to complete the movement because she doesn’t have the floor to use for stability. If this is a progression you’re considering, it’s always best to discuss it with your physical therapist. Hope this answers your question!

    – Kirby @ AlgaeCal

  • Mary

    January 20, 2022 , 1:21 pm

    Could you send the link from Amazon for the resistance band that you recommended?

    Thank you!

  • Kirby Johnson

    January 24, 2022 , 2:30 pm


    You bet! Our Fitness Lead, Monica, prefers a band similar to THIS style, as it allows her to adjust her grip and length as needed. Hope this helps! You can also purchase resistance bands in most sporting good stores too, which will give you the opportunity to find the right fit for you.

    – Kirby @ AlgaeCal

  • Val

    January 28, 2022 , 3:18 pm

    I saw an article that I briefly read last week. It showed “safe exercises” and stretches; and those “not safe” that put excess stress on hips, etc..some are yoga exercises.
    I was diagnosed with osteoporosis in Nov.’21. I am taking AlgaeCal Plus and Strontium Boost now, and feel great! My Dexa scores were a shock because I have no pain and have been exercising for 40 yrs! I just turned 65, had my 1st Dexa. I teach a yoga/exercise/aerobics class 3 days a week! This is my 9th yr. We went to Zoom when we had to and have missed very few times. I had to try to figure the underlying cause. I am thin, had 2 sets of twins in 3 yrs. In my thirties, and no hormone replacement after menopause. With the help of AlgaeCal, I’m working very hard to improve my bone density by Nov. 2022.
    Please send a link to the article showing pictures of the stretches/exercises that increase strength and ones that are harmful. Thank you so very much!!

  • Kathy O’Brien

    January 29, 2022 , 10:27 am

    How about some standing exercises please I teach a senior class and they do not like to go on the floor I need to do standing exercises with them

  • Kirby Johnson

    January 31, 2022 , 3:47 pm

    Hi Kathy,

    We’re happy to share some standing unilateral strengthening exercises which you might find helpful. You can do a step up on to a stair (making it harder by increasing height or weight you are holding) as well as a lunge. There are many variations of lunges and we’d recommend performing a variety of them. You can step one leg forward, then backward , then to the side. Again, you can increase the difficulty of these movements by holding weights. A great video detailing the lateral lunch can be found HERE. This same resource has a fabulous instruction with clock lunges as well. Clock lunges work to target the hips across multiple planes. You’re also welcome to explore our complete category of exercises HERE. Hope these help while crafting your next routine!

    – Kirby @ AlgaeCal

  • Joyce Price

    November 1, 2022 , 9:09 pm

    My left hip is higher, than my right hip!!!! On my left side, , I feel like a pregrancy women: with my left side, I can rest my hands on my left hip( so to speak) and not on my stomach! My spine, is out of shape, I have chronic low back pain, from my tail bone , all the way up to base of my neck. I have osteoporis. Keep me in your prays!!!!!!!!! MY GOD HELP US ALL!!!!! AMEN.

  • Brianne Bovenizer

    November 2, 2022 , 1:33 pm

    Hi Joyce,

    I am so sorry to hear of the pain you’re experiencing, and I hope you find these exercises helpful. We also have additional exercises you may be interested in, including Exercises for Osteoporosis of the Spine, and The Ultimate Guide to Yoga for Osteoporosis, that you may find helpful.

    If there is anything we can do, or if you have any questions, please don’t hesitate to reach out to us at 1-800-820-0184!

    – Brianne @ AlgaeCal

  • Vicki

    November 6, 2022 , 6:03 pm

    I am 68 and have hip pain due to arthritis in my hip. Do you have more exercises to strengthen my muscles while standing, it’s difficult to get u off the floor.

  • Brianne AlgaeCal

    November 7, 2022 , 8:41 am

    Hi Vicki,

    I’m so sorry to hear of the discomfort you are in! We have many exercise resources you may be interested in!

    Check out THIS ARTICLE for some tips on arthritis. Additionally try THIS ARTICLE for some exercises you can do while standing, and THIS ARTICLE for some seated exercises.

    I hope this helps Vicki! Please don’t hesitate to reach out to us at 1-800-820-0184 if there is anything we can do for you! 🙂

    – Brianne @ AlgaeCal

  • Bea

    November 13, 2022 , 10:03 am

    Could use some lower spine excercise.The nerves there are being compromised due to degeneration.Thanks for great workouts.

  • Shelby AlgaeCal

    November 15, 2022 , 10:11 am

    Hi Bea!

    Thank you for reaching out to us – gosh, we are so sorry to hear that nerves in your lower spine are being compressed, and can’t even imagine how painful this must be! We certainly understand that you may be looking for exercises to support this area, and we’re happy to help!

    Bea, we have included a link for spinal exercises HERE. When incorporating any new exercises into your routine, we do always recommend checking in with a health care professional to ensure that the movements are safe and appropriate for you, as we would hate for you to experience an injury!

    Of course, if there is anything else we can do to help or support you on your bone health journey, please don’t hesitate to reach out to us toll-free at 1-800-820-0184 – any of our Bone Health Consultants would be happy to assist you!

    – Shelby @ AlgaeCal

  • Lydia Cruz

    November 21, 2022 , 3:01 am

    very helpful 👌

  • Shelby AlgaeCal

    November 22, 2022 , 12:30 pm

    Hi Lydia,

    Thank you for sharing your feedback – we’re so happy to hear that you’ve found our Hip Strengthening Exercises helpful! Of course, we hope that you’ll also check out some of the other exercises we have available on our Exercise Blog HERE!

    – Shelby @ AlgaeCal

  • hilary hyde-smith

    November 26, 2022 , 11:25 am

    Plank exercises for the spine would be useful.

  • Brianne AlgaeCal

    November 27, 2022 , 2:43 pm

    Hi Hilary,

    Thank you so much for commenting! Plank exercises can be a fantastic way to increase stability, and bone strength! Check out our blog article HERE for more information! 🙂

    – Brianne @ AlgaeCal

  • Allan Zale

    December 2, 2022 , 4:30 pm

    I suffered a Stroke 14 years ago. I have been to many therapies. Not helping! l am 80 years of age. I am very active & work out heavily at the Gym.

  • Shelby AlgaeCal

    December 6, 2022 , 2:33 pm

    Hello Allan,

    Thank you for reaching out to share this with us. Gosh, we are truly sorry to hear that you suffered a stroke years ago, and that the therapies you’ve tried haven’t been helping – we certainly understand how concerning this must be, and hope that you’re getting support from your health care professionals!

    Allan, it’s wonderful to hear that you’re very active and work out at the gym, as leading an active lifestyle is definitely beneficial when it comes to bone health! Of course, if you’re looking for any specific exercises to support your bones, or have any questions in particular, please let us know – our Bone Health Consultants are knowledgable on this topic, and can be reached toll-free at 1-800-820-0184.

    – Shelby @ AlgaeCal

  • Linda Morris

    December 11, 2022 , 6:28 am

    I am 81 years old, and have done these exercises years ago. Do limited ones now. I broke my hip in July and have a pin.
    I did rehab for a month. Do I still continue with the exercises the gave me and can I do some of yours. I am walking a little bit without my cane for
    Awhile but my right hip still hurts. I walk with a bit of a limp after a while, which I don’t like . Other than exercises any suggestions.
    Thank you

  • Chelsea Dugas

    December 13, 2022 , 12:37 pm

    So sorry to hear you are still experiencing pain and difficulty since your fracture in July, Linda. It would probably be wise to continue with the rehab exercises you were given, and speak with your healthcare provider for their best recommendation before adding any new exercises to your routine. Other than exercise, we definitely recommend ensuring you nourish your bones with all the necessary nutrients to help them heal and stay healthy! You can find plenty of nutritional information and delicious, bone-healthy recipes on our blog HERE as well as our Calcium-Rich Foods List.
    For pain, you may find relief with our Triple Power Fish Oil, which has added astaxanthin and curcumin – both of which are powerful antioxidants! You can learn more about it HERE
    Hope this is helpful! Please feel free to contact our Bone Health Consultants 7 days a week at 1-800-820-0184 (USA & Canada, toll-free) or email [email protected] for more information and personalized support! 🙂

    – Chelsea @ AlgaeCal

  • Carol Dalton

    January 14, 2023 , 3:34 pm

    What about walking lunges, squats and hip extension (reverse leg lifts)?

    What about adding leg weights?

    Looking for ways to add variety.

  • Brianne AlgaeCal

    January 15, 2023 , 10:33 am

    Hi Carol,

    These are all great ideas that you could certainly try! Remember to always work with a personal trainer if you are ever unsure if an exercise is right for you.

    – Brianne @ AlgaeCal

  • Asefash Haile

    January 18, 2023 , 6:13 pm

    Thanks MR GALA & to Algae community very helpful information God bless you all

  • Chelsea Dugas

    January 19, 2023 , 1:43 pm

    You’re very welcome, Asefash! Please feel free to contact our Bone Health Consultants 7 days a week at 1-800-820-0184 (USA & Canada, toll-free) or email [email protected] for more information and personalized support!

    – Chelsea @ AlgaeCal

  • Jean Banks

    January 22, 2023 , 4:29 am

    I really need these exercises

  • Chelsea Dugas

    January 24, 2023 , 11:55 am

    We hope they are helpful to you, Jean! If you’re interested, we have more bone-strengthening exercises on our blog HERE to further support you! 🙂

    – Chelsea @ AlgaeCal

  • Peggy Purdy

    January 28, 2023 , 6:25 am

    Thanks for those videos of hip exercises do you have others I could try for strengthening the hip before hip replacement that I could add to those three

  • Brianne AlgaeCal

    January 31, 2023 , 12:15 pm

    Hi Peggy,

    Great question – you could certainly check out THIS article for more information on yoga which may be helpful. Do check with your healthcare practitioner or personal trainer for their best advice as well! 🙂

    Good luck!

    – Brianne @ AlgaeCal

  • Linda Zink

    February 17, 2023 , 2:56 pm

    I am 83yrs old. I can’t get down on the floor (well I could but I couldn’t get back up) Can these exercises be done a soft surface as on a bed?

  • Chelsea Dugas

    February 21, 2023 , 11:51 am

    Thanks for reaching out, Linda! That’s a great question. Obviously, it would be optimal to do these exercises on the floor, but for many people such as yourself, we understand that simply isn’t an option. If you can do these on a bed, you will still reap some benefits, especially if it is a firm bed. Though it may be more challenging if the surface is very soft. Best of luck and be sure to peruse the other exercise suggestions provided on out blog HERE. 🙂

    – Chelsea @ AlgaeCal

  • Paula Diamond

    March 11, 2023 , 6:15 pm

    I have had a fall 3 times in 12 years!
    my hip is going to be replaced soon, I also have Arthritis in my hip.
    Plus I have hurt the muscle or tendon in the inner thigh, I would like to find an exercise that will help me, but I can’t move my leg from side to side as it pulls the tendon or muscle!!
    I am in a lot of pain, extremely stuff in the morning
    or sitting too long!!
    is there something out there to help me, to give me a bit more mobility and get usage before surgery?? thank you!!

  • Chelsea Dugas

    March 13, 2023 , 8:53 am

    Paula – we are so sorry to hear this. In this case, it may be best to seek out the help of a physical therapist for exercise suggestions. As for your upcoming hip replacement and arthritis, perhaps our Bone Fracture Healing Guide can help in a speedy recovery! You may also benefit from our Triple Power Omega-3 Fish Oil, which has added curcumin and natural astaxanthin to help combat oxidative stress. Best of luck and please feel free to contact our Bone Health Consultants 7 days a week at 1-800-820-0184 (USA & Canada, toll-free) or email [email protected] for more information and personalized support! 🙂

    – Chelsea @ AlgaeCal

  • Mahin

    April 11, 2023 , 2:07 pm

    Very useful exercise, I do all of them every other day , there are some good point for doing these
    Exercises that I did not know.
    Warm Regards

  • A. H. Woody Thigpen

    May 4, 2023 , 11:08 am

    These videos were helpful to know how to perform the exercise. Thanks!

  • Debbie Schaner

    May 17, 2023 , 6:59 am

    This was a great reminder to do these three exercises! I will try to add them to my routine more often.
    Thanks for the encouragement.

  • Deanna brown

    October 11, 2023 , 6:35 pm

    yes I did these at therapy they do help tx u. back exercise would be appreciated. tx u

  • Samantha AlgaeCal

    October 12, 2023 , 12:21 pm

    Happy to hear these exercises have been helpful for you, Deanna! You can find back-specific exercises on our website here. 🙂
    – Sam

  • Maria

    October 12, 2023 , 7:08 am

    is there a youtube i can follow along with for the above excercises I do best when following a person as i get distracted too easy lose count dont finish etc
    i have a hard time getting up n down from floor ie mat
    any advice for getting up n down best morions?

    Thankyou for sharing this article May you be blessed on your endevours

  • Samantha AlgaeCal

    October 12, 2023 , 1:03 pm

    Absolutely, Maria! You can visit our YouTube channel here that provides a list of videos of bone-strengthening exercises. 🙂
    As for getting up and down from the floor, it may be a good idea to be around a chair or couch which can help with pulling or pushing yourself up. Please let us know if you have any further questions!
    – Sam

  • Anita Howard

    November 4, 2023 , 5:57 pm

    Ihave trouble getting up from mat because of knee pain, my knees hurt when I put pressure on them, is there another way to perform these exercises

  • Kendra AlgaeCal

    November 6, 2023 , 2:18 pm

    I’m so sorry to hear about your knee pain, Anita! You may consider these other hip strengthening exercises that don’t require sitting down such as:

    o Squat, Sit to Stand, Jump squats
    o Single leg sit to stand
    o Stomping or Marches
    o Step-ups
    o Heel-Drops

    It might also help to consult your physical therapist or personal trainer to ensure what exercises are safest for you to do! I hope this helps 🙂 – Kendra

  • Carol Wray

    December 28, 2023 , 5:43 am

    I have trouble getting off mat because have 2 bad knees. I still want to strengthen my hip muscles before I get knee replacement. I can’t figure how to do these without getting on mat.

  • Yoori AlgaeCal

    December 28, 2023 , 2:46 pm

    I’m sorry to hear about your challenges with your knees, Carol. It’s great that you’re committed to strengthening your hip muscles! We suggest reaching out to a healthcare provider or a physical therapist for their recommendations on hip strengthening exercises that are safe and suitable for your specific condition. They can provide personalized guidance and may suggest specific exercises tailored to your needs :).

    – Yoori

  • This article features advice from our industry experts to give you the best possible info through cutting-edge research.

    Lara Pizzorno
    MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
    Dr. Liz Lipski
    PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
    Dr. Loren Fishman
    MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
    Prof. Didier Hans
    PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,