The femoral neck is the uppermost part of your thigh bone, or femur and a common site for hip fractures. Strengthen this part of your thigh bone by doing exercises that engage the muscles of your legs. These muscles cross your hip joint and include your glutes, quads, hamstrings and hip flexors. Use a heavy enough weight for each exercise so you can do four sets of mostly six to 12 repetitions.
Barbell Back Squats
The squat is the foundation of your leg-strengthening routine. This exercise permits you to use heavy weights, necessary for stimulating an increase in the bone and muscle mass of your hip joints. Do squats inside a squat rack, ensuring that the safety bars are in place. First, hold the bar equally across the base of your neck and your shoulders. The bar must rest on your trapezius muscle, not your neck vertebrae. Then, stick your buttocks out behind you as you lower your body till your thighs are parallel to the floor. Stand back up and repeat for 12 reps.
Stationary Barbell Lunges
Stationary barbell lunges are also done inside a squat rack. This exercise requires more balance than the squat. Make the mind-to-muscle connection with your glutes to put more focus on the femoral neck of your femur instead of the shaft of the femur. Begin this exercise by first positioning the bar across your shoulders as you would for squats. Then, step your left leg backward, balancing on your right foot and the toes of your left foot. Next, lower your body until your right thigh is nearly parallel to the floor, your hips and knees forming near 90-degree angles. Push your body back up into a standing lunge position and repeat the movement on the same leg for 10 reps. Switch sides to work your left leg.
Barbell Straight-Leg Deadlifts
Deadlifts enable you to use a significant amount of weight, highly engaging all three glute muscles, your primary hip extensors. These muscles cross your femoral neck. Use a deadlift rack or a squat rack without the safety bars. First, hold the bar slightly wider than your shoulders with your left palm facing forward and your right palm facing backward. Then, unrack the bar, stepping back slightly. Next, lower the bar along your legs until you feel a stretch in your glutes and hamstrings. Keep a slight bend in your knees, and keep your back completely flat throughout the movement. Finally, contract your glutes to straighten your body. Repeat for 10 reps.
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
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