Uploaded August 2016 | Updated September 2026, 11 hours ago
Bench Exercises for Osteoporosis and Osteopenia
Worldwide, osteoporosis is responsible for a fracture every 3 seconds. Hip fractures are expected to increase by 310% and 240% in men and women, respectively, between 1990 and 2015.
Osteoporosis is a significant loss of bone resulting in a high risk of fracture. The first set of exercises in this video is appropriate for someone with osteoporosis whose doctor does not recommend they perform jumping motions as the risk of a bone fracture is high. The second set of exercises can be utilized for someone with osteopenia whose bone density is low but not as severe as with osteoporosis. These exercises are also great for those who would like to prevent a loss of bone density but currently have normal levels. The exercises involve hopping/jumping activities and are also beneficial for the prevention of osteopenia.
An appropriate goal for someone with osteopenia or osteoporosis is to gradually increase the number of repetitions to 20 performing 10 with each leg leading (when applicable), working up to 2-3 sets, 3 days per week. With each exercise, focus on keeping the torso upright while maintaining a neutral spinal curve. These activities will also improve coordination and balance which helps prevent falls. Note that these exercises can also be performed using a porch or other area that allows you to step up onto a solid platform. Always check with your doctor before starting an exercise program to determine what exercises are most appropriate for you.
Exercises for Osteoporosis
Forward Step Up: Alternate Legs – Facing the bench, step up and down, placing the entire foot on the bench, controlling the movement. Keep the torso upright and core activated. Check that the hip, knee, and ankle are aligned, and the knee is not rolling inward during stepping. Alternate legs every 2 steps.
Step Up with High Knee Hold – Facing the bench, step up, bringing the knee level with the hip to achieve a 90 degree angle at the hip if possible, pausing briefly in this position. Step down and continue by alternating lead legs each time you step up.
Alternating Diagonal Step up – Face one end of the bench while standing to the side of the bench. Step diagonally and forward onto the bench with the inside leg so that the knee is over the ankle. Bring the trail leg onto the bench. Next, step off the bench diagonally and backward to the opposite side with the outside leg. Then step down with the trail leg. Repeat to return to the starting position.
Single Leg Straddle Step – Start by standing on the top, center part of the bench, facing the end of the bench. Step down with one leg, then the other on the opposite side straddling the bench. Next, step up onto the bench, one leg at a time. Alternate lead legs to improve coordination and agility.
Exercises for Osteoporosis and Prevention
Side Leg Step Hop – Facing the bench, hop/jump onto the bench with one leg at a time and back down. Switch lead legs after performing half the desired number of repetitions. To make the exercise more challenging, speed up and down a little faster. Remember to keep the core upright and spine neutral.
Two-footed Bench Hops – Facing the bench, jump up onto the bench and off with both feet. Keep the torso as upright as possible, avoiding excessive forward lean. Land softly with the knees bent to absorb shock. Swing the arms forward as you jump onto the bench to assist in maintaining your balance.
Straddle Hops – Start standing on top of the bench, facing the end. With both legs, bend the knees and jump off the bench in a straddle position. Land softly, keeping the hip, knee, and ankle aligned. Avoid the tendency for the knee to move inward during the movements. Next jump back up onto the bench with both legs. Pull the arms upward as you jump up onto the bench.
Switch Foot – Stand facing the bench at one end of the bench. Hop forward with one leg as you step up onto the bench and then off the bench, alternating legs. As you continue to hop onto the bench, move laterally down the bench and back. Be careful to place the entire foot on the bench for stability. Keep the torso upright as you continue to move laterally switching legs.
Discover more exercises for osteoporosis and osteopenia, and to improve balance, coordination and agility at the Cooper Institute Exercise and Older Adult course at www.cooperinst.org.
Bench Exercises for Osteoporosis and Osteopenia
Worldwide, osteoporosis is responsible for a fracture every 3 seconds. Hip fractures are expected to increase by 310% and 240% in men and women, respectively, between 1990 and 2015.
Osteoporosis is a significant loss of bone resulting in a high risk of fracture. The first set of exercises in this video is appropriate for someone with osteoporosis whose doctor does not recommend they perform jumping motions as the risk of a bone fracture is high. The second set of exercises can be utilized for someone with osteopenia whose bone density is low but not as severe as with osteoporosis. These exercises are also great for those who would like to prevent a loss of bone density but currently have normal levels. The exercises involve hopping/jumping activities and are also beneficial for the prevention of osteopenia.
An appropriate goal for someone with osteopenia or osteoporosis is to gradually increase the number of repetitions to 20 performing 10 with each leg leading (when applicable), working up to 2-3 sets, 3 days per week. With each exercise, focus on keeping the torso upright while maintaining a neutral spinal curve. These activities will also improve coordination and balance which helps prevent falls. Note that these exercises can also be performed using a porch or other area that allows you to step up onto a solid platform. Always check with your doctor before starting an exercise program to determine what exercises are most appropriate for you.
Exercises for Osteoporosis
Forward Step Up: Alternate Legs – Facing the bench, step up and down, placing the entire foot on the bench, controlling the movement. Keep the torso upright and core activated. Check that the hip, knee, and ankle are aligned, and the knee is not rolling inward during stepping. Alternate legs every 2 steps.
Step Up with High Knee Hold – Facing the bench, step up, bringing the knee level with the hip to achieve a 90 degree angle at the hip if possible, pausing briefly in this position. Step down and continue by alternating lead legs each time you step up.
Alternating Diagonal Step up – Face one end of the bench while standing to the side of the bench. Step diagonally and forward onto the bench with the inside leg so that the knee is over the ankle. Bring the trail leg onto the bench. Next, step off the bench diagonally and backward to the opposite side with the outside leg. Then step down with the trail leg. Repeat to return to the starting position.
Single Leg Straddle Step – Start by standing on the top, center part of the bench, facing the end of the bench. Step down with one leg, then the other on the opposite side straddling the bench. Next, step up onto the bench, one leg at a time. Alternate lead legs to improve coordination and agility.
Exercises for Osteoporosis and Prevention
Side Leg Step Hop – Facing the bench, hop/jump onto the bench with one leg at a time and back down. Switch lead legs after performing half the desired number of repetitions. To make the exercise more challenging, speed up and down a little faster. Remember to keep the core upright and spine neutral.
Two-footed Bench Hops – Facing the bench, jump up onto the bench and off with both feet. Keep the torso as upright as possible, avoiding excessive forward lean. Land softly with the knees bent to absorb shock. Swing the arms forward as you jump onto the bench to assist in maintaining your balance.
Straddle Hops – Start standing on top of the bench, facing the end. With both legs, bend the knees and jump off the bench in a straddle position. Land softly, keeping the hip, knee, and ankle aligned. Avoid the tendency for the knee to move inward during the movements. Next jump back up onto the bench with both legs. Pull the arms upward as you jump up onto the bench.
Switch Foot – Stand facing the bench at one end of the bench. Hop forward with one leg as you step up onto the bench and then off the bench, alternating legs. As you continue to hop onto the bench, move laterally down the bench and back. Be careful to place the entire foot on the bench for stability. Keep the torso upright as you continue to move laterally switching legs.
Discover more exercises for osteoporosis and osteopenia, and to improve balance, coordination and agility at the Cooper Institute Exercise and Older Adult course at www.cooperinst.org.
