Reducing Hip Fractures Isn’t Just About Bone Density

When we think about preventing hip fractures, we often think about bone density. But your muscles—especially the muscles around your hips—play an important role too.

A recent study of 590 adults over 65 who had experienced a hip fracture found that glute muscle density was associated with fear of falling and fall history. Interestingly, muscle size alone wasn’t as strongly related.

So what is muscle density?

Muscle density is one way researchers can estimate muscle quality. As we age, muscle can gradually be replaced by fat and other tissue. This means a muscle can stay relatively large while becoming less capable of producing force.

The gluteus medius and minimus, often called your “side glutes,” are especially important for keeping your pelvis and hips stable when you walk, step, or stand on one leg.

Why does this matter?

Strong, capable hip muscles can help you:

• Maintain balance

• Control your body when stepping

• Recover from a trip or misstep

• Improve walking and stair-climbing ability

• Stay independent as you age

And while this study doesn’t prove that low muscle density causes falls or hip fractures, it adds to the growing evidence that muscle quality matters—not just muscle size.

You can train for muscle quality.

Progressive strength training is one of the best ways to maintain muscle as we age. Exercises like step-ups, squats, deadlifts, lateral movements, and single-leg exercises can challenge the hips while also improving strength, balance, and confidence.

Ready to take control of your health and maximize your independence and capacity? Give us a call to see how we can further assist (615-669-4043)!

Reference: Ge Y, et al. Maturitas. 2026;211:108975. PMID: 42247814.