Exercises to Minimize Fractures in the Femoral Neck
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How to Strengthen the Femoral Neck and Protect Your Hip

How to Strengthen the Femoral Neck and Protect Your Hip
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Matthew Schirm
Updated on August 28, 2025
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Hip fractures are common in people with osteoporosis, particularly in the femoral neck.

The femoral neck is a short, bony segment that connects the head of the femur (thigh bone) to the main shaft, the section that extends from just below the femoral neck down to the knee. According to StatPearls, the femoral neck is the weakest part of the femur.

Researchers have found that resistance exercises targeting the femoral neck and the surrounding muscles and connective tissues can help strengthen the bone and therefore decrease your risk of fractures if you have osteoporosis.

Keep in mind it’s important to talk to your doctor before beginning any exercise program to make sure it’s appropriate for you.

For each exercise, perform one to three sets of 10 repetitions, depending on your fitness level.

Weighted Squats

Weighted squats target the hip and knee extensor muscles, including the gluteus maximus, hamstrings, and quadriceps.

Here’s how to do a weighted squat:

  1. Stand upright with your feet at least shoulder-width apart with your toes pointing forward.
  2. Hold dumbbells at your sides with your palms facing inward. You can also wear a weighted vest instead of holding dumbbells.
  3. Slowly squat down, flexing both your hips and knees, until your thighs are parallel to the floor, then stand back up and repeat.
  4. Keep your spine straight throughout the movement.

Weighted Marches

Weighted marches strengthen the femoral neck through hip flexion and extension ranges of motion. The exercise targets the hip flexor muscles.

Here’s how to do a weighted squat:

  1. While wearing ankle weights, stand upright with your feet 6 to 12 inches apart and toes pointed forward.
  2. Slowly lift your left leg to waist height, allowing your knee to flex to about 90 degrees.
  3. Place your foot back on the floor and repeat with your right leg. Continue alternating legs.
  4. Progressively increase the amount of weight over time.

Hip Abduction and Adduction

Hip abduction occurs when you move your leg sideways, away from your body. Hip adduction occurs when you move it back toward the center of your body. The muscles that facilitate these movements surround the femoral neck.

To strengthen these muscles:

  1. Lie on your left side with your legs extended and your right leg stacked on top of your left leg. Rest your head on top of your left arm.
  2. Lift your right leg up 12 to 18 inches and lower it back down.
  3. Slide your left leg forward slightly, and repeatedly lift and lower it, crossing it in front of your right leg. Do not allow your legs to rotate during either exercise.
  4. Perform the exercises with the opposite leg while lying on your right side.
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Joseph Hribick, PT, DPT, COMT, FAAOMPT

Medical Reviewer

Dr. Joseph Hribick is a clinical assistant professor of physical therapy at Lebanon Valley College in Pennsylvania. He's an alumnus of Lebanon Valley College and received his bachelor of health science (BS) in 2009 and doctor of physical therapy (DPT) in 2011 as the valedictorian of his graduating class. He earned his certified manual physical therapist (CMPT) designation in 2017 and his certified orthopedic manual therapist (COMT) designation from NAIOMT in 2020.

In 2021, he earned the designation as a fellow of the American Academy of Orthopedic Manual Physical Therapy. In 2020, Hribick was the recipient of the Nevelyn J. Knisley Award for Teaching Excellence by Lebanon Valley College.

In addition to his full-time faculty position at Lebanon Valley College, he teaches orthopedic and manual therapy professional development courses to physical therapists across the United States. Hribick also maintains an active clinical practice treating patients in an outpatient private physical therapy practice.

He has presented his research in orthopedic physical therapy practice and reducing fall risk in the older adult population on a national level. He has been cited in multiple health and wellness publications as a content expert and serves as a subject matter expert for a national physical therapy licensure examination preparation company.

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Matthew Schirm

Author
Matthew Schirm has worked in the sports-performance field since 1998. He has professional experience as a college baseball coach and weight-training instructor. He earned a Master of Science in human movement from A.T. Still University in 2009.
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