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How to Fix Anterior Pelvic Tilt in 4 Simple Steps (Daily Corrective Routine)

Been struggling with anterior pelvic tilt and want to learn the right way to fix it? You’ve come to the right place. This article provides easy to follow exercises and step by step methods to follow to fix anterior pelvic tilt.

Anterior pelvic tilt, also known as “lower crossed syndrome, is becoming more prominent nowadays because of two reasons:

  1. The increased amount of sedentary time and
  2. Poor postural habits we’ve adapted because of the lifestyles most of us lead.

And unfortunately, anterior pelvic tilt can not only compromise your lifting gains but also put you at a higher risk of injuries. That’s why I design every BWS program carefully to ensure that it always includes postural work – so you can transform your physique in the most time-efficient and safe manner:

Click the button below to take my analysis quiz to discover the best program for you:

Why Is Anterior Pelvic Tilt Bad For You?

However, it’s not something that should simply be ignored. Because not only can it lead to lower back discomfort, but it can also cause inhibition of the gluteal muscle group. And that includes the gluteus maximus, gluteus medius, and gluteus minimus.

The sum of these effects then leads to a reduced range of motion at the joint. And reduced force production capabilities. Pain and discomfort can be chronic by-products of joint inflexibility. Also, reduced force production can hamper gym performance. Or more specifically, key compound movements such as deadlifts and squats can be effected.

Here’s the outline of the article:

  • What anterior pelvic tilt is
  • What causes some of the negative consequences associated with the condition
  • The four essential steps to easily correct anterior pelvic tilt
  • A 10-minute corrective routine to reduce anterior pelvic tilt; this can be used daily

Without further ado, let’s get started.

What Exactly is Anterior Pelvic Tilt?

what is anterior pelvic tilt

The pelvis is a composite bone formed by multiple bones:

  • Sacrum and coccyx posteriorly
  • ilium, ischium, and pubis anteriorly

The bones of the pelvis are firmly fused through fibrous joints to provide stability. That’s because this critical region is utilized for almost all bodily movements. The pelvis provides key functions such as articulating the head of the femur. The head of the femur attaches to the acetabulum and is covered by two key ligaments. The ischiofemoral and the iliofemoral ligaments.

What Does Anterior Pelvic Tilt Look Like?

Forward tilting of the pelvic girdle, as the entire region is called, alters an individual’s postural pattern, where the:

  1. Hips will be pushed back
  2. Glutes will stick back to a greater than normal extent, and
  3. Abdomen to stick out in front

The sum effect of these changes results in the accentuation of the arch in one’s lower back. A curvature in the lower spine occurs normally. But can be accentuated by multiple factors (covered in the next few paragraphs) and lead to a more pronounced concave curvature in the lumbar region of the spine.

How Do I Know If I Suffer From Anterior Pelvic Tilt?

The anterior pelvic tilt is relatively well-characterized. Here are its common symptoms:

  • Lower back pain (Youdas et al. 2000)
  • Chronic lower back tightness
  • Knee hyperextension when standing
  • Low activation of gluteal muscles
  • Tight hamstring muscles

A visual assessment of one’s normal relaxed posture (use above picture as a guide), in combination with these listed symptoms, can be used to self diagnose anterior pelvic tilt. Do not fret if you suffer from this condition. It’s relatively easy to acquire and also relatively easy to correct! Read on to see how.

What Causes Anterior Pelvic tilt?

There are numerous causes for anterior pelvic tilt. If you identify the underlying root of the problem, it becomes much easier to reduce the causing factors and correct the issues at the source:

Cause 1: Prolonged Sitting With Poor Posture

Many people’s jobs (or hobbies) necessitates prolonged sitting. This in itself has been associated with numerous health risks. Sitting with improper posture, in an anteriorly pelvic tilted position, can cause numerous musculoskeletal problems.

Cause 2: Physical Inactivity

Strengthening the muscles which control body posture through targeted, regular exercise can alleviate postural issues.

Cause 3: Genetic Predispositions (Bone Structure)

The pelvis is a complex joint that is kept stable by numerous muscles, ligaments, and tendons. The bones which make up the pelvis (and the placement/strength etc. of these fibrous tissues) are often genetically controlled.

Cause 4: Poor Exercise Technique (Excessive Lower Back Arching During Squat Or Deadlift)

Improper form keeps your trainer up at night… it also causes numerous postural issues which have themselves have knock-on effects.

Cause 4: Imbalanced Strength Training (Not Enough Glutes/Ab Training)

Training all the muscles in the body, and focusing on muscles on both sides of joints is key to a well balanced workout routine. Postural muscles are often harder to train and thus overlooked when planning a gym routine.

Cause 5: Muscle Imbalances From Sports

Sports often accentuate the work of some muscles over others. These imbalances in strength can give rise to numerous problems that can materialize in different ways.

Cause 6: Foot Pronation

Many postural issues start at the ground. Improper foot ergonomics can have knock-on effects. That’s because they negatively impact posture. And necessitate compensatory adjustments in the rest of the body.

Causes of anterior pelvic tilt-min

Despite all of these potential contributory factors, anterior pelvic tilt most commonly arises nowadays due to extended periods of sitting with improper posture. Look at the images below.

  • Left: Exhibiting anterior pelvic tilt when sitting
  • Right: Exhibits posterior pelvic tilt in a similar sitting position
  • Neutral: Falls somewhere between the two extremes and is ideal!

anterior pelvic tilt sitting

It’s important to note that a slight anterior pelvic tilt is perfectly normal. Research shows that about 85% of healthy males and 75% of healthy females exhibit a slight anterior pelvic tilt.

A “normal” degree of tilt looks something like the below photo.


normal anterior pelvic tilt

There’s Individual Variation Involved In ‘Normal’ Levels Of Tilt

Despite that, problems can start to arise in those who have a more prominent anterior pelvic tilt. Bodies respond differently to strain and what may be a normal level of tilt. And well-tolerated in an individual may cause significant postural discomfort in another. These discomforts can compound when those with excessive anterior pelvic tilt lift weights. More specifically, weight training that focuses on the muscles of the lower back/pelvic girdle can push an already unbalanced muscle core over the edge.

Performing loaded movements like the squat and deadlift with an anterior pelvic tilt accentuates and focuses the stress on the lower back. It also reduces the amount of force that can be produced during the exercise. Prolonged activity can result in tightness of the lower back and pain.

This chronic tightness can prevent:

  1. Regular progression in the gym. You won’t be able to lift heavier weight
  2. Proper activation of the gluteal muscles, which are integral to multiple exercises deadlifts

If this is the case for you, its certainly something that should be corrected sooner than later. It’s not just to reduce the amount of discomfort associated with the condition. But also to allow for improvements in the gym that accompany progressive increases in force production.

The “Science” Behind Fixing Anterior Pelvic Tilt

Before diving into the quick and easy corrective routine, it is important to know the reasoning for and the evidence behind it.

Research indicates that over time, certain muscles become overactive and others become underactive. The imbalance which results leads to anterior pelvic tilt.

In a typical scenario:

  • These muscles are weakened – The abs (rectus abdominus, transverses abdominus, internal obliques, and external obliques), as well as the glutes (maximus, medius, and minimus)
  • These muscles become overactive – The hipflexor muscles (iliacus, psoas, and recuts femoris) and erector spinae muscle group.

The muscles in question can be seen in the photo shown below. It does not take an extensive understanding of human anatomy to see that the imbalance caused by over/underactivation of the highlighted muscle groups can cause a forward tilting of the pelvic girdle.

anterior pelvic tilt anatomy

How does one go about solving this issue? You should focus on the two overlying principles listed below:

Principle 1: Stretching The Overactive Muscles

Focus on the hip flexors. Tightness in the erector spinae is a consequence, rather than cause for the forward-tilted pelvis. Therefore, working on the iliopsoas muscles which bring about hip flexion is key. Your hamstrings may also feel tight if you suffer from anterior pelvic tilt. Tightness in this muscle group is also a consequence of, rather than a cause for the abnormal tilt in the pelvic girdle.

Stretching the hamstrings, while beneficial on its own will not alleviate the problem. Why? Because the position of your pelvis when in anterior pelvic tilt “pre-stretches” the hamstrings. Which gives you the false impression that they’re tight. Often times, stretching them will do more harm than good.

Principle 2: Strengthening The Underactive Muscles

As mentioned previously, the abdominal muscle group and the glutes are the two main muscles you should focus on strengthening to alleviate the cause of anterior pelvic tilt. People with anterior pelvic tilt will often have trouble activating the glutes and relaxing the hip flexors. With that said, the cause of weakness is apparent. Given this propensity, caution should be exercised in strengthening the underactive musculature around the pelvic girdle.

Solution to anterior pelvic tilt-min

The routine outlined below is carefully selected to maximize glute activation. And is specific to the issues faced by those with anterior pelvic tilt.

Step 1 of the prescribed corrective routine will focus on learning how to properly maneuver your pelvis. This preamble is absolutely necessary prior to implement exercises that are listed below and available elsewhere online. These exercises on their own will not prove beneficial unless you have the control required to manipulate pelvic position.

So without further ado, let’s delve into the details of our 4 step process.

Step 1: Learn How To Posterior Pelvic Tilt

You will need to first learn how to properly posteriorly tilt your pelvis. If you don’t, your body will cheat when performing corrective stretches and exercises. As you can imagine, this will not prove beneficial to you.

Exercise 1: Lying Pelvic Tilts

One easy way to learn to posterior tilt your pelvis is to practice this movement while lying on the ground. The support provided by the ground and the increased stability in this position is an ideal way to transition into the more complex exercises soon to follow.

  1. Begin by simply lying on your back with knees flexed and pointed upwards. You’ll likely notice that there is a space between your lower back and the ground.
  2. Flatten your lower back as you push it towards the ground. At the same time, squeeze (and activate) your glutes. Be sure to tilt your pelvis to allow for this movement to happen. This action is called the posterior pelvic tilt.
  3. Then, go back to the starting position by relaxing your glutes. Tilt your hip in the upward direction. And move your back away from the ground. Doing so creates a space between your lower back and the ground.
  4. You are now in an anterior pelvic tilt.

you are now in anterior pelvic telt

The photo above shows the anteriorly tilted position. And below shows the posterior pelvic tilted position.

By going back and forth between the two positions (for about 10 repetitions), you will begin to become comfortable in controlling the tilt of your pelvis. This exercise can be repeated throughout the day. Or daily as the need varies, until sufficient comfort has been achieved.

Exercise 2: Standing Pelvic Tilts

Here, you want to repeat the previously discussed exercise in the standing position. The exercise is now less controlled. You no longer have the support and stability gained by performing the exercise on the ground. Despite this change, the movement is nearly identical. Mastering exercise 1 will allow you to perform exercise 2 with much greater ease.

  1. Stand relaxed with your feet shoulder-width apart
  2. Then, squeeze the glutes to come into posterior pelvic tilt

Exercise 2 is shown with the top picture (number 1) showing the anterior pelvic tilted position and the bottom picture (number 2) showing the posterior tilted pelvic position. The blue arrows indicate the direction of movement of the lower back and glutes in the picture.

The backward movement of the lower back and tilting of the pelvic girdle in the posterior direction will move you from the anterior to the posterior tilted position. The opposite movement will then return the body to the anterior tilted position. You can repeat this movement multiple times (about 10 repetitions) to attain the desired results. You can do so throughout the day or on successive days if you like.

Step 2: Strengthen The Glutes And Abdominals

Step 1 focused on learning to tilt your pelvis posteriorly. The strength and control gained in those introductory steps can be used to move towards strengthening exercises for the gluteal and abdominal muscle groups.

Exercise 1: Bodyweight Hip Thrusts

The first exercise maintains and targets the glutes! The hip thrust is an excellent exercise that can be performed unloaded to target one of the two main muscle groups involved in anterior pelvic tilt.

The key, however, is to do the exercise properly.

The picture below will help better visualize the movement.

  1. Begin by having your shoulder on the bench with your feet on the ground.
  2. Then, move your hips in the upward direction and towards the ceiling. Your shoulder blades should not leave the bench. You should place your feet such that your shins are still vertical when the upward movement is completed.

It may take a few attempts to figure out how far from the bench to place your feet initially. The body will try to compensate for a lack of stability through the range of this movement by arching the lower back. You need to be conscious of this compensation and avoid it at all costs. Only then can you activate the desired muscle group; namely the glutes.

What’s The Key To Performing Bodyweight Hip Thrusts?

The key to successfully completing this movement is:

  • To keep your lower back straight
  • And to posteriorly tilting your pelvis throughout the whole movement as discussed in part 1

hip thrusts

Posterior tilting of the pelvis should allow your body to line up, so that you should be able to draw a straight line from your head to your knees. You should also be squeezing the glutes and feeling them contract.

An alternative is to use glute bridges (with your back on the floor) and applying the same protocol. The goal is to eventually build up to posterior pelvic tilt with a weighted protocol. Only then will that allow for the greater strengthening of the glutes with continued application over time.

Glute bridge-min

Exercise 2: RKC Plank

The next exercise focuses on strengthening the abdominal muscle group. This is the second half of those involved in tilting of the pelvis.

There are many different exercises out there that seek to target the abs. Those that suffer from anterior pelvic tilt should select exercises that minimize the involvement of the hip flexors. As discussed previously, these muscles are already more active than they should be.

Why Are RKC Planks Beneficial?

An example of a great exercise that ticks all of the boxes is the RKC plank. RKC planks are very similar to the standard plank. But are especially beneficial for those with anterior pelvic tilt. That’s because they help work on everything we want:

  1. Better engage the abdominal muscle group
  2. Help minimize involvement of the hip-flexors
  3. And help strengthen the gluteal muscle group

EMG analysis of muscle activity by Bret Contreras showed that compared to the standard plank, the RKC plank resulted in:

  • 4x higher lower abdominal muscle activation and
  • 2x higher internal oblique activation

But, as always, the key is to perform these planks properly. Only then can you gain the maximum benefit.

What Muscles Do The RKC Planks Activate?

glutes and abdominals

RKC plank demonstrated with the key target groups highlighted in red and labeled. Note the hands are interlocked, the feet are slightly wider than shoulder width apart, and the pelvis is posteriorly tilted to allow for greater activation of the glutes and abdominal muscles.

How To Properly Perform The RKC Plank

Here are some key points to keep in mind to ensure the proper execution of this exercise:

  1. Set up as you would in a standard plank, with elbows and feet shoulder-width apart. Only this time, with your hands interlocked and your feet slightly wider than normal.
  2. Activate your abdominals by consciously attempting to draw your belly button towards your spine (in the upwards direction).
  3. Then, posteriorly pelvic tilt your hips by squeezing your glutes and continue to keep them contracted as you hold the plank. This should be a familiar motion to you by now. Use what you learned and practiced in the two exercises in step 1.
  4. Hold this position for as long as possible. Be sure not to let your lower back arch and continue to activate your glutes. Keep track of the time.

You can increase the time in small increments for subsequent iterations. Nonetheless, you still need to remain conscious of performing each component properly.

Never sure if you’re performing your exercises correctly – and optimally for muscle growth in the gym? Don’t worry. Our 3-on-1 coaching program can help. My team of experts here at BWS – and I – will always take the time to explain the dos and do not’s of each exercise’s execution in your personalized training program. Find out more about how we can help you achieve your dream physique below:

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Step 3: Stretching the Hip Flexors

Multiple studies have shown that stretching the overactive hip flexor muscles can help reduce the degree of anterior pelvic tilt over time. And lead to alleviation of tension and pain in this region.

Exercise 1: Psoas Stretch

The first stretch is the “lunge stretch”. This stretch is one that many people know, but do not perform correctly. When done properly this stretch allows one to focus on the psoas muscle.

Lunge stretch-min

How To Properly Perform The Psoas Stretch

To properly perform this stretch, use the following tips:

  1. Get into a lunge position. Bend both knees at 90 degrees.
  2. Contract your abdominal muscles. You can do so by thinking about drawing your belly button towards your spine. Make sure to move your hips into the posterior pelvic tilt position. The goal of this is to feel a deep stretch in the hip flexors in your back leg. Many will find initially that this position already provides a sufficient amount of stretching. Look at picture 1.
  3. For a deeper stretch, maintain your position of posterior pelvic tilt and lean forward slightly while contracting your abdominal muscles. Look at picture 2.
  4. For an even deeper stretch, the trunk region (upper body) can be rotated in the opposite direction from your forward planted leg. These steps can be progressed to after a few sessions of more basic stretching. This is because they require greater comfort with stretch and postural stability. Look at picture 3.
  5. Repeat the same stretch with the other foot in front, making sure to focus on the posture. To avoid having to count or time, hold each side for about 10 deep breaths.

Exercise 2: Rectus Femoris Stretch

The goal of the second stretch shown here is to specifically target the rectus femoris. This, along with the iliopsoas, makes up the hip flexors. In general, this muscle is tighter than the iliopsoas in those with anterior pelvic tilt.

How To Perform The Rectus Femoris Stretch

In order to perform this stretch:

  1. Plant your forward foot firmly on the ground. Bend your knees, with the back foot with contact to the ground at the knee (see picture below). For greater stability, support the back foot with a bench or couch.
  2. Contract your abdominal core. You can do so by drawing your belly button towards your spine. And moving your hips into posterior pelvic tilt position, which you are now familiar.

As you achieve this position, you should feel a deep stretch down the front of your thigh. You can slightly move forward and away from the bench so that your back knee is less bent for less of a stretch or move closer to the bench for more of a stretch.

rectus femoris stretches for pelvic tilt

Stretching the rectus femoris muscle which is part of the quadriceps and crosses the hip joint to participate in hip joint flexion. Here are two alternatives: using a bench (left) and without a bench (right).

You can also perform the same stretch without the use of a bench. Hold onto something for balance and then pull your back leg up towards your buttocks. Change the forward leg and hold each side for about 10 deep breaths.

Exercise 3: Laying Down Iliopsoas Stretch

  1. Sit on the edge of your bed. Your feet should hang off the edge of the bed and be flat on the ground. This is how you can prepare for the stretch.
  2. Lay on your back on the bed. Your feet should still hang over the edge. And possibly planted on the ground, depending on the height of the bed and length of your legs.
  3. Lift one leg off the ground and bend the knee.
  4. Move your thigh as close as possible to your chest. You can use both hands interlocked together and wrapped around this leg to keep it in place (close to the chest). The lifted leg will be stretching in the gluteal region and upper hamstring.

What’s The Focus Of The Laying Down Iliopsoas Stretch?

The main focus of this position and our goal is to stretch the iliopsoas muscle in the leg still hanging over the edge of the bed. By virtue of lifting one leg, the other leg is passively stretched as the iliopsoas muscle is lengthened. You just have to let gravity do the work!

And while in this position, implement the posterior tilting of the pelvic girdle which you have mastered previously.

To increase the amount of stretch:

  • Pull the bent leg closer to the chest
  • And/or thrust your hip in the upward direction, towards the ceiling, as done in exercise one.

Use the number of breaths you take to measure the duration of time. Hold the pose with each leg for 10 deep breaths, then alternate and stretch the other leg.

Step 4: Implement This Into A Daily Corrective Routine

To sum this article up, here’s a corrective routine utilizing all of the exercises I previously discussed. You can use this list to implement the set of stretches and exercises into your daily routine.

Lying Pelvic Tilts: 1 set of 10 reps

Standing Pelvic Tilts: 1 set of 10 reps

Bodyweight Hip Thrusts: 3 sets of 10+ reps

RKC Plank: 2 sets of max holds

Lunge Stretch: 2 sets of 30 second holds each leg

Rectus Femoris Stretch: 2 sets of 30 second holds each leg

Anterior pelvic tilt corrective routine-min

And I’ve also made a free PDF of the anterior pelvic tilt corrective routine which comes complete with exercise pictures, tips, and progression exercises so that you always have something convenient to refer to when performing the routine.

Click the button below to access the PDF anterior pelvic tilt corrective routine for free:


When it comes to correcting anterior pelvic tilt, frequency and diligence are the most important factors that will determine your success in correcting your pelvic tilt. You can do these exercises at home. So, try your best to do these daily. If you do that, you’ll quickly start to notice significant improvements.

Another thing to keep in mind is that you should always be aware of how your posture is throughout the day and while in the gym. If you sit or stand for extended periods during the day, then use what you’ve learned in this article to keep your pelvis in more of a neutral position. This is what’s going to prevent your anterior pelvic tilt from worsening or coming back after it has been corrected!

Similarly, when performing movements like the squat and the deadlift in the gym, you need to teach yourself how to maintain a neutral pelvis… AVOID ARCHING YOUR BACK!!! This will help you with strength improvement, especially in your leg workouts. 

And for a step-by-step program designed to accommodate your schedule and show you exactly how to build muscle and correct postural issues through the use of science, then:

Click the button below to take my analysis quiz to discover the best program for you:

Anyways, that’s it for this article. Hope you all enjoyed it. Feel free to let me know if you have any questions down below. And give me a follow on Instagram , Facebook , and Youtube where I’ll be posting informative content on a more regular basis. Cheers!

By the way, here’s the article summed up into a YouTube video:

Fix "Anterior Pelvic Tilt" in 10 Minutes/Day (Daily Exercise Routine)

How to Fix Anterior Pelvic Tilt in 4 Simple Steps (Daily Corrective Routine)
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68 thoughts on “How to Fix Anterior Pelvic Tilt in 4 Simple Steps (Daily Corrective Routine)”

  1. Best APT correction exercises I’ve seen yet. Much appreciated!

    Also, would a lateral lumbar shift be co-related to APT? I suffered from a lateral left shift and believe that it could be due to lack of ab and glute activation/ strengthrning, all while not considering that I had APT at the time.

    1. Thank you! And yes, it could be from an imbalance in your glute/ab strength or hip tightness. I’d address the APT issue and see if that helps.

  2. I seem to have severe anterior pelvic tilt “Donald duck syndrome” and find it quite hard to do the Rec Fem stretch, that is the act of grabbing my foot from behind. Im assuming my rec-fem is overly tight as it is extremely hard to have my heel touch my butt.

    I also cannot do a proper squat without some kind of aid or weights in front, is that weak core or weak Achilles?

    I’ also noticed that I cannot perform the “thrust” motion with my hips which I suspect is due to ATP.

    Would you recommend doing all these exercises simultaneously or is there one that should be focused on?

    Thanks, Jeremy.

    1. Try using a bench for the rec fem stretch – your heel doesn’t need to touch your butt. As for your squat, I’d say it’s a lack in ankle flexibility. I’d focus on the stretching and trying to get the hip thrust to work, as it’s the best exercise for strengthening your glutes in the long run.

  3. I seem to have severe hip tilt that shift to right and left at intervals.what do I do please.its really hurting me.

  4. Hey Jeremy, just wanted to note that I somehow don’t receive the PDF for the APT workout! Any idea why that is?

  5. khomotso Makae

    my name is khomotso. been watching your videos on how to fix my anterior pelvic tilt. am also suffering from the same thing and your videos are helping a lot. but my problem is that i can not download them so that i can have them in my phone.
    so i would really love it if you could send some in my email.
    kind regard!

    1. Hey! Thank you so much for this routine, i managed to fix my tilt whike standing at almost 90% in just 5 days ( did them morning and before bed) . But while laying down my back is still no touching the floor, do you think i should stretch my rectus femoris more? Thank you.

  6. Hi, Jeremy!
    Brilliant article! I just wanted to ask you how long before can I expect to see the results. I know it varies with people. But can you give an estimate like (more than a year or between 6 and 12 months or between 3 and 6 months or even less than 3 months)? Thanks in advance.

  7. Jeremy Jeremy Jeremy, You and my boy Athlean X go hand in hand. I am a sucker for knowledge And I have been on to you for 3 months now. Everybody is ordinary but you and Athlean X is Extraordinary. Applied knowledge is Freedom. Each one teach one . You are ahead of the game I have some tricks up my sleeve as well . Based in Montreal Canada. You are fantastic . Keep dropping jewels.

  8. I’ve been searching this content on the internet for a long time but couldn’t find easily. Finally, that’s it. Thank you so much. Let’s move on to the practice.

  9. Christopher Goaley

    Best corrective pelvic tilt ive seen and been struggling for nearly a year with it!

    Defo should get this simplistic but effective info out to anyone with this issue!

  10. I have recently become aware of my anterior pelvic tilt and have been doing the routine and watching my standing and sitting posture for 2-3 days now. I am actively trying to keep my pelvis in a neutral position as i walk and stand. However I am noticing some increased pain in my lower back (the pain was already there due to ATP, but it has worsened). Is this normal and will it go away after some time? Or is this something that shouldn’t be happening? Thank you

  11. Hi
    I had a car accident 6 months ago and due to the impact I’m suffering from a tilted pelvis. Will the exercises you showed above help?

  12. Is it impossible to build glutes and thighs with an anterior pelvic tilt? I’ve been trying to do so for about eight months (along with corrective exercises) and have seen zero progress.

  13. Thank you for this article. This helps explain a lot. I do have a question. Are there any variations of these exercises that don’t involve the knees or lying down? I have osteoarthritis in my knees, so kneeling or squatting causes excruciating pain in my knees. And doing exercises where I have to lay down, especially on the floor, gives me horrible strain headaches. Any advice would be much appreciated, as I want to strengthen these muscles that the exercises are for. Thank you.

  14. (I’m not sure if my comment really got posted, as I don’t see it in the list of comments. So just incase, I am posting again. Sorry if you see this comment twice. ) Thank you for this article. This helps explain a lot. I do have a question. Are there any variations of these exercises that don’t involve the knees or lying down? I have osteoarthritis in my knees, so kneeling or squatting causes excruciating pain in my knees. And doing exercises where I have to lay down, especially on the floor, gives me horrible strain headaches. Any advice would be much appreciated, as I want to strengthen these muscles that the exercises are for. Thank you.

  15. Hi Jeremy

    Looking at your site I’ve realised I’ve got a large anterior pelvic tilt but now now the exercises to address the problem but are there exercises that I’m doing (circuit training) that might be adding to the problem and what can I do instead

  16. Love the tips, Jeremy. One question though, why do we stretch after strengthening. I’ve seen it the other way around in other posts online and that seems more logical to me. Any reasoning for doing the strengthening first in this program?? Thanks!

  17. After realising I have anterior pelvic tilt I came across your site which explains the problems and how to correct much simpler then any other I looked at.

    Is there any exercises that I might be doing that could be making it worse. I do circuit training and weight on multi gym (not free weights)?

    Also can you do to many of the corrective exercises or am I best doing them multiple times a day?

  18. Must reply please
    Can you suggest more abb exercise for APT (is leg raises bad to this)
    What I don’t and do to correct APT(in the case of exercises)

  19. hi Jeremy,

    If I have taken beginner build course and will I get the intermediate course in future with the existing subscription?


  20. Hey. Great advice in general, but i have to make a comment about the psoas-muscle. Almost all previous studies has shown that it’s not a hip flexor, it’s function is to stabilize and flex lumbar spine, and is usually weak. So actually the pelvis posterior tilt trains psoas wery well. Also the main hip flexor iliacus is usually inactive, because rectus femoris and tensor fascia latae takes over the hip flexion. This has been shown in some studies in physiotherapy and in my 7 years of clinical experience.
    This is not a critic towards you, your videos and style is just great and i enjoy that someone makes this kind of training videos! 🙂 But i just had to intervene on that point about psoas. 😀

  21. I think I have anterior pelvic tilt, but my Chiropractor and Doc don’t think so. I always have tight back, hamstrings, calves, and swelling in my feet 14+ hours. I can’t walk on concrete, and can’t stand more than 5 mins at one place. When I do APT exercise, I feel god for 5-8 mins, then my pain comes back. How often I should do these exercises? Is there any video you have for feet swelling. No it’s no planter fasciitis, I have seen many docs for this, even got the surgery done. Which messed my body more.

  22. Some legit work there. I just want to ask you that , should I deadlift and Do squats while having APT… ?
    Waiting for answer.

  23. just findig out that something is wrong with my pelvis.
    pretty sure it is anterior pelvic tilt. My glutes are weak as hell, and I struggle to even activate them, same as my hip flexor/lower abs area, Physio said my pelvis had little movement, and i was given cat/camel stretches to do.

    Thing is, I went there originally because my right leg is shorter than my left leg, yet ct-scan shows they are the same length, so the pelvis must be lifted more on the right side, lifting the right leg up with it, correct??

    If so, what can I do to target restoring my functional leg length (since they are anatomically the same)? The podiatrist measured a functional/apparent difference of a bit over an inch, but it is killing my right ankle/knee/hip, and I list to the right constantly. Physio just changed the subject and talk about pain management

  24. I am quite young but I have been looking for websites to help what I think I have which is this desiese. I always get made fun of for it. Will this help me. I’m 13 and my butt sticks out futher than my legs and I just want to be normal. I go home crying because of it. Plz reply and I need to send you a pic somehow of what it’s like

  25. Hi, i’ve rather severe anterior pelvic tilt and very tight lower body. My glutes and abs are also weak resulting in the APT.
    I have rather muscle imbalance and when i try to posterior tilt my pelvis, my left side (stronger) tend to be able to posterior tilt more than my right hip.

    Also, when i do the lunge stretch for my hip flexors, i can’t feel any stretch at all for my right leg, my left leg can feel the stretch even at the basic movement. Also, i cant really do the rector femoris stretch, when i put my ankle on the couch, the tightness just makes it slip off and i can’t my make my body upright after putting my ankle back on the couch.
    I feel that my right leg is too tight now to feel the stretch, is there anyway i can feel the stretch?

  26. Which one is necessary first ? A good posture or freehand exercise ? Actually, with poor posture, I have exaggerated the apt by doing push-ups, chin ups, etc. I REALLY WANT TO GET RID OF THIS , MY BACK PAINS A LOT..

  27. What is your opinion on doing barbell rows and deadlift with ATP? I know it shouldn’t be a problem if I manage to keep the pelvis neutral, but this could be a problem with heavy rows. I honestly think I have been ovrextending my back while rowing, which has now lead me to having some problems with my lower back(tight and stiff). I feel like it is a lot easier doing deadlifts for some reason. I have started this routine you posted today, hopefully I can benefit from it in the long run. Should I switch barbell rows with one arm dumbbell rows?

  28. I’ve been going to chiropractors for 6 months and I get short term results from adjustments for some reason I’m not making a full recovery but I also miss continuous treatment due to costs. I think that realignment is good to get bones back in to correct position before exercising then I can start doing exercises to build muscle memory to help hold the bones in place. Is this a correct way of thinking as one of my legs was over 10-15 mm longer than the other.

  29. Hello,

    I have APT and i do exercises for glues and ABs and stretch hip flexors for 10 months till now and there are no improvements, my back is like ”S” letter, please tell me what I do,
    my exercises are somatic crunch – bridge exercise – hip flexors stretches – lower back stretches.

  30. Hello Jeremy,
    I have severe apt along with little hatchback and also forward head posture. I have seen your program on hatchback , forward head and apt. My question, is it enough to follow these 3 program’s of yours to correct my all posture imperfections. If yes how often and how long.
    Thanks you

  31. Hi,
    I have mild scoliosis, hyper extension in the knees, and knock knees ( more in left knee ) along with Anterior Pelvic Tilt.

    All these exercises coupled with some other exercises provide huge relief from back pain. But when I stop the exercise even for 2 days, for traveling/menstruation, the pain starts coming back and back becomes stiff.
    I also want to know how to remove knock knees permanently?
    Now I am 26. Me and my husband wish to conceive this year. Tell me what should I do?
    I have been to local physiotherapists and doctors many times during the last 5 years but they are incapable of even diagnosing these things even when the back pain was very high. They just kept me on pain killers for so long.
    I have self diagnosed the problem last year. Scoliosis was diagnosed by Xray.
    But I need guidance from someone who knows things technically like you.
    Please help

  32. Hi, I bought a waste trainer that’s made in Columbia, but it’s made for the gym, I think when I use it that my stomach is not sticking out so much, is it a bad idea to use a waste trainer . I have a pretty bad in anterior pelvic tilt, and my stomach muscles just stick it out when I walk around, I sit at a desk for eight hours each day with a one hour lunch break. When I’m walking down the street I don’t feel my glutes are activated at all.
    I’ve been doing for the past year a lot of the poster pelvic tilt’s laying down but they’re not seeming to help my stomach stick it in .

    Also, can you have an anterior pelvic tilt and still not have a lower lumbar curve but actually a lack of a lower lumbar curve .?

  33. Caroline Mckintosh

    Wish I had known this sooner. Had hip / groin pain for six months. GP did xray and sent me to orthopaedic surgeon who says I have OA of hip and will need a replacement at some time. Saw physio who commented on tight back muscles etc but never that this condition could cause this type of pain. Neither GP or surgeon actually examined my posture or gait. Came across this when googling why I am slouching forwards so much and I tick all the boxes. Guess will be doing theses exercises +++, sadly OA of hip and spine seems to be caused by this condition not having been treated sooner.

  34. So , i have a severe pelvic tilt , how much time (weeks,months) it would take for me to fix it if i do these exercises every day?

  35. I have an apt on one side (caused by a glute imbalance). Can you advice on how to modify the routine for this situation ?

  36. Hi Jeremy

    I’ve been following you and your videos are amazing.

    I have an APT and would like to know what specific exercises to avoid in the gym.

    Should I be doing squats, deadlifts or leg press?


  37. Hi Jeremy

    Thanks for all the knowledge you share. I am a beginner and your videos have helped me a lot.

    I have an APT, could you please suggest exercises I should avoid. Should I be doing squats, leg press, deadlifts etc?


  38. Is It ok to do runners lunge or lizard pose because in an article it states that it is good for hip opening but it also stretches hamstrings , which actually worsen apt . I need your humble suggestion on this .

  39. Can weak glutes cause trigger points and spasms in the glutes? If so, should you strengthen them whilst they still have trigger points in them, or stretch and strengthen simultaneously? Thanks.

  40. Are there any examples of people who have actually corrected their anterior pelvic tilt. I see lots of videos with people who say they know how to correct it but no examples of people who have actually corrected the problem.

  41. Is there a product I can wear duringg my day which will help me fix this anterior pelvic tilt”?

    I am exercising daily for the past one month.. I am fit physically.. but was wondering if there is a belt of some sort that is healthy alternative to fix this faster?
    please do let me know

  42. Thank you for the great tips! I suffer from fallen arches and I am trying to build these up, along with moving my pelvis and keeping my upper back flexible and this gets stiff very quickly, which I assume is all connected? Can you give me any tips or enlighten me somewhat on the connection between these? Also I am trying to strengthen my posterior tibialis but nothing seems to work. When twisting my foot from side to side I can really feel the weakness in my leg so I know it needs work. Any help appreciated.. I’m not ready to give up just yet!

  43. This is great, thank you!
    Should I stop doing Deadlifts for a while?
    I mean they go on my lower back so I think the opposite of what I need to do to fix APT.
    Please let me k is if you have a moment.

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