4 Key Exercises to CONTROL Your Pelvic Tilt (Anterior & Posterior)

Learn how to get your pelvic tilt under control. Build up the muscles around your hips and help reduce any low back pain.

Starting with pelvic and lumbar stability will give you a good foundation with the deep muscles around your spine. If you tend to tweak your back when bending over, start with the video link below on anterior pelvic tilt. If you have low back pain while walking or starting, start with the video below on posterior pelvic tilt.

The first exercise will work your pelvic range of motion.

The second exercise will break movement patterns that could lead to dysfunction and pain. It will also help you move through the whole range of flexion and extension.

For the third exercise, pay careful attention to the set-up posture cues since you won't be moving much. If you don't know how to do the Short and Skinny Foot, use the link below for waking up dead feet.

The fourth exercise will help you to train your lumbar positioning during squat and hinge movements. Again, pay attention to the cues.

Was this helpful? Do you feel any better after doing the exercises? We'd love to hear what you think in the comments. Tap those like, subscribe, and notify buttons to stay up to date with more exercises on how you can keep moving freely and without pain for life.

IN THIS VIDEO

00:00 - Intro
00:45 - Background info
02:45 - 4-Point Pelvic Tilts
05:02 - DIS: Hip / Pelvis
08:06 - Standing Glute Contraction
11:22 - Slumpy Hip Hinge
14:30 - Routine summary
15:00 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[PrecisionMovementCoach]

Video highlights:

00:45 - Background info
02:45 - 4-Point Pelvic Tilts
05:02 - DIS: Hip / Pelvis
08:06 - Standing Glute Contraction
11:22 - Slumpy Hip Hinge
14:30 - Routine summary
15:00 - Next steps

[الحاجب-]

Subject: Heartfelt Thanks for Your Amazing Content

Dear Eric,

I hope you’re doing great! My name is Mohammed, and I just wanted to take a moment to express my heartfelt thanks for the wonderful content you share on your YouTube channel. Your physical therapy exercises have truly made a positive difference in my life, and I’m incredibly grateful for the time and effort you put into making these resources available to everyone for free.

Your passion and dedication are truly inspiring, and I always look forward to your videos. You’ve helped me improve my health in ways I didn’t think possible, and I can’t thank you enough for that.

Wishing you continued success and happiness, and looking forward to more amazing content from you!

Best wishes,
Mohammed

[RazahLP]

Super important. Most persons with jobs sitting at a desk seem to have anterior like me as well. Good to work against with these exercises

[smas]

I check out videos when notified. Coach E. Time to share. A couple weeks ago while walking barefoot in the house I stepped on something sharp and went completely off balance. I could not bend my R knee. There was so much pain as I lifted my leg to walk. Tri level home so stairs everywhere. One step at a time.. Proper squats fixed it. Thank you Coach E. In my 70's and love gardening.

[twobraincells]

Excellent and extraordinary. Really helpful in my journey toward full body recovery. This area...the hip/pelvic complex...being responsible for so much load management and distribution is a joy to address competently and finally begin to implement exercises to prevent pain, weakness and lack of range of motion. Thanks so much.

[rajan_]

This is by far most important video for my lower cross syndrome thanks coach E. this info is so valuable u cant get anywhere else

[riccardomadini]

Thank you for the quick and useful routine

[twobraincells]

Just did these. Absolutely fantastic.

[peterkorek]

At the standing glute excercise should the legs, tighs and hips be contracted or relaxed?

[jcwc]

Hi Coach Eric,

I was watching at 14:08 and couldn't help but notice how your physique aligns perfectly with my body goals. How did you achieve such an impressive inverted triangle shape with that defined waistline? I've been using an ab roller for over a year, but I'm still struggling with a more rectangular body shape. Any tips or advice would be greatly appreciated!

[peterkorek]

Dear Coach E, I already know your skinny feet (thanks god and you) but in the video as you are pointing to the corner, there is no video to click on. Minor technical issue.
I love your work and devotion!

[shereekiser]

What do you do for someone who has an anteriorally rotated pelvis on one side and posteriorly rotated on the other side?

[gibby]

You're a good dude. Do you have content to maintain a neutral pelvis while performing more dynamic movements, like running, dancing, things incorporating 360 mevement? Thanks.

[johnhodgeman]

For a person with the classic Left AiC pattern, do you have any videos or resources for addressing pelvis rotated/twisted to the right?

For me, i have APT, more so on the right. Left hip and femur is forward (ER) and right hip and femur are back (IR). Becausd of APT, more so on right, i dont have genuine IR, as APT is a compensatory factor for when you lack genuine IR. Right hip hike but only maybe 2mm or 3mm. Slight.

All of this is important to address as i have right si joint dysfunction. Specifically, it's hypermobile due to injury. The joint is healthy. It's the ligaments, mostly if not all the dorsal sacroiliac ligament. No amount of corrective excercise is going to heal that ligament. But addressing these muscular and skeletal imbalances to move me into peoper alignment with a neutral pelvis should take pressure off my right side. And that goes back to what exercises can i do to get the pelvis out of that right rotation bias and shift the pelvis into a neutral alignment?

[amannurmohamed]

I'm having trouble maintaining glute contraction when moving into an anterior pelvic tilt, though it's much easier to contract them in a posterior pelvic tilt. Are there any exercises that can help activate the glutes in an anterior pelvic tilt position?

[burlecm]

What if only one side has posterior tilt?
I suppose just strengthen everything. 😊

[DusmaEduardo]

My anterior pelvic tilt is not very pronunciated but my stomach comes foward like there is a 45 pound plate inside