Osteoporosis Hip Exercises

Hip Raise With Feet on Chair | Active Level

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Osteoporosis Hip Exercises

The Hip Raise With Feet on Chair is an ideal osteoporosis hip exercise. It is one of a number in the MelioGuide Exercise for Better Bones Program. You will find the Hip Raise With Feet on Chair osteoporosis exercise for the hip in the Active Level exercise program.


  • Muscles: Buttocks, Hamstrings, and Back
  • Bones: Hips and Spine

Starting Position:

  • Lie on back with heels and lower legs on chair, knees slightly bent & arms out from your side, palms up.
  • Keep your feet and kneecaps pointed upwards towards the ceiling throughout the exercise.
  • Inhale.


Exhale and gently tighten your lower tummy as you:

  • Squeeze buttocks and raise hips off the ground pushing down into the chair.
  • Transfer your weight to your heels and shoulder blades as you lift your hips towards the ceiling.
  • Coming down, lengthen your spine as though your tail bone is reaching towards the chair.
  • Repeat movement until set is completed.


  • Go high enough that you are bringing your hips into the line drawn between your hips, knees and shoulders.

Video Demonstration: