Anterior pelvic tilt (APT) is one of the most common postural distortions—especially among desk workers, lifters, and athletes. It occurs when your pelvis tilts forward, exaggerating the arch in your lower back and sticking your butt out. Over time, this muscular imbalance can lead to back pain, tight hips, and a weak core.
Fortunately, you can correct it with the right combination of stretching and strengthening. In this guide, we’ll break down exactly what causes anterior pelvic tilt, how to identify it, and a science-backed routine to fix it.
What Is Anterior Pelvic Tilt?
Anterior pelvic tilt is a postural imbalance where the front of the pelvis drops and the back rises, creating an exaggerated curve in the lumbar spine. This common postural issue affects both aesthetics and function, often leading to lower back pain, tight hips, and poor movement mechanics. It is typically caused by muscle imbalances between your hip flexors, glutes, hamstrings, and core.
Common causes include:
- Prolonged sitting and sedentary lifestyle
- Poor lifting form and lack of movement variety
- Weak lower abdominal muscles and glutes
- Overactive quads and tight hip flexors
- Neglecting posterior pelvic tilt exercises
When you spend too much time sitting, the hip flexors shorten, while the glutes and core become underused. Over time, this shifts the pelvis forward and places excessive stress on the lumbar spine. This is why correcting anterior pelvic tilt requires more than just stretching—it also involves strengthening weak muscle groups and improving motor control.
To correct anterior pelvic tilt, start in a standing position with your feet flat on the floor and spaced shoulder width apart. Engage your core by pulling your belly button in toward your spine and tucking your pelvis under to achieve a posterior pelvic tilt. This simple pelvic tilt exercise retrains your muscles to find and hold a neutral spine position.
Perform this movement for 20 repetitions, pausing to hold this position for 3–5 seconds each time. Repeat on both the right and left leg if doing single-leg glute work to avoid developing new muscle imbalances. This foundational exercise strengthens the thigh muscles and core—key players in restoring proper pelvic alignment.
- Over time, consistent attention to form, mobility, and muscle balance will help you correct anterior pelvic tilt and move pain-free.
Signs You Have Anterior Pelvic Tilt
You might have APT if you notice:
- A deep arch in your lower back
- Tightness in your hip flexors or lower back
- Forward-tilted pelvis when viewed from the side
- Glutes that don’t activate properly
- Low back pain during standing or squatting
One simple test: Lie flat on the floor. If your lower back doesn’t naturally press into the ground, and you feel a gap under your spine, APT might be the reason.
The Muscles Involved
To correct APT, you need to stretch the tight muscles and strengthen the weak or underactive ones.
Typically tight/overactive:
- Hip flexors (especially iliopsoas and rectus femoris)
- Lower back (erector spinae)
Typically weak/underactive:
- Glutes (gluteus maximus and medius)
- Hamstrings
- Lower abdominals
- Deep core stabilizers (transverse abdominis)
The goal is to restore balance across these muscle groups through targeted mobility and strength work.
Stretching for Anterior Pelvic Tilt
Tight hip flexors and lower back muscles are the primary culprits. Use these stretches daily to release tension and restore pelvic neutrality:
1. Hip Flexor Stretch (Lunge Stretch)
- Kneel on one knee, the other foot flat in front.
- Tuck your tailbone under and drive your hips forward.
- You should feel a deep stretch in the front of your hip.
- Hold for 30–60 seconds per side.
2. Pigeon Pose
- Sit into one bent leg while extending the other straight behind you.
- Keep your chest upright or lean forward for a deeper stretch.
- This targets the psoas and glutes.
3. Child’s Pose with Side Reach
- Kneel, sit back into your heels, and reach forward.
- Walk your hands to the right, then to the left to stretch your lower back and obliques.
4. Standing Hamstring Stretch
- Tight hamstrings can compensate for weak glutes.
- Stand tall, hinge forward at the hips, and reach toward your toes with a flat back.
Strengthening Exercises
Once mobility is addressed, it’s time to strengthen the glutes, hamstrings, and core. These muscles will help support your pelvis in a neutral position throughout the day and during exercise.
1. Glute Bridges
- Lie on your back with knees bent and feet flat.
- Press through your heels and squeeze your glutes to lift your hips.
- Avoid arching your lower back.
✅ Tip: Add a resistance band above the knees for glute medius activation.
2. Dead Bugs
- Lie on your back with arms and legs in the air.
- Slowly extend opposite arm and leg while keeping your lower back pressed to the floor.
- This builds core stability and prevents excessive lumbar extension.
3. Bird Dogs
- On all fours, extend opposite arm and leg.
- Keep your hips level and avoid overextending.
- Excellent for activating your posterior chain and transverse abdominis.
4. RDLs (Romanian Deadlifts)
- With dumbbells or a barbell, hinge at the hips while keeping your back flat.
- Focus on hamstring and glute engagement—not the lower back.
5. Side-Lying Leg Raises
- Lie on your side and lift your top leg to strengthen the glute medius.
- Add a resistance band around your knees for extra challenge.
Corrective Drills and Postural Awareness
Aside from training, lifestyle changes and body awareness are critical.
1. Pelvic Tilts
- Lie on your back and practice tilting your pelvis backward (posterior tilt).
- This reinforces the neuromuscular connection.
2. Wall Breathing
- Stand with your back to a wall.
- Inhale deeply into your lower ribs while maintaining contact with the wall.
- Helps teach core engagement and ribcage control.
3. Postural Checks
- Set hourly reminders to check your posture at your desk.
- Keep your ribcage stacked over your pelvis and avoid arching your lower back.
A Sample Corrective Routine
Here’s a simple daily routine you can do in 10–15 minutes:
Stretch (Hold each for 30–60 seconds):
- Hip flexor stretch
- Child’s pose with side reach
- Standing hamstring stretch
Strength (2–3 sets of 10–15 reps):
- Glute bridges
- Bird dogs
- Dead bugs
- Side-lying leg raises
Use this as a warm-up before workouts or a standalone mobility session.
Training Tips to Maintain Pelvic Neutrality
- Engage your glutes in every lower body lift. Think “squeeze and drive” at the top of squats and deadlifts.
- Avoid hyperextending your back during overhead presses and planks.
- Focus on core bracing during compound lifts—your abs should feel like they’re “pushing out” not sucking in.
- Limit sitting time when possible. Use a standing desk or take breaks every 30–60 minutes to move around.
- Train with intent: Quality reps with proper muscle engagement matter more than heavy weights.
When to Seek Professional Help
If you’ve been following a corrective program for 6–8 weeks and still struggle with pain or posture, it may be time to consult a:
- Physical therapist trained in movement assessment
- Chiropractor for spinal alignment
- Certified personal trainer with postural correction experience
Everyone’s anatomy is slightly different, and personalized feedback can make a huge difference.
Final Thoughts
Anterior pelvic tilt is fixable. With consistency, mindfulness, and the right exercises, you can rebalance your posture, eliminate pain, and move with more power and confidence.
Think of your pelvis as the foundation of your body’s movement. When it’s aligned and stable, everything built on top—your lifts, your gait, your performance—gets stronger too.
Stay patient. Stay consistent. Your body will respond.