How to Fix Anterior Pelvic Tilt: 8 Exercises That Work (2025 Guide)

Anterior pelvic tilt (APT) is one of the most common postural dysfunctions affecting modern adults, characterized by an excessive forward rotation of the pelvis. If you notice an exaggerated curve in your lower back, protruding belly despite being lean, or chronic lower back tightness, you likely have anterior pelvic tilt.

The good news? APT is highly correctable with targeted exercises, stretches, and postural awareness. This comprehensive guide provides an evidence-based approach to restore neutral pelvic alignment and eliminate associated pain.

Understanding Anterior Pelvic Tilt: Anatomy and Causes

What Is Anterior Pelvic Tilt?

Anterior pelvic tilt occurs when your pelvis rotates forward, causing the front of the pelvis to drop and the back to rise. This creates a cascade of postural compensations:

Tight (short) muscles: Hip flexors (iliopsoas, rectus femoris), lumbar erectors, latissimus dorsi
Weak (lengthened) muscles: Glutes (maximus, medius), hamstrings, deep core (transverse abdominis)
Compensatory hyperlordosis: Excessive curvature of the lumbar spine
Protruding abdomen: Even in individuals with low body fat

Common Causes

Prolonged sitting - Hours at a desk with hip flexors in shortened position
Sedentary lifestyle - Lack of movement leads to gluteal amnesia (inactive glutes)
Poor training programming - Overemphasis on hip flexor-dominant exercises (sit-ups, leg raises, running) without posterior chain work
Pregnancy - Weight of baby pulls pelvis forward, often persisting postpartum
High-heeled shoes - Forces body forward, compensating with pelvic tilt
Stress and breathing dysfunction - Chronic tension in hip flexors and lower back
Weak core musculature - Inability to maintain neutral spine under load

Why It Matters

Beyond the aesthetic "duck butt" appearance, anterior pelvic tilt leads to:

Chronic lower back pain and stiffness
Hip impingement and labral tears
Knee pain and patellar tracking issues
Hamstring strains (constantly lengthened position)
Reduced athletic performance and power
Difficulty engaging glutes during exercise
SI joint dysfunction
Increased injury risk during deadlifts, squats, and running

Want to understand the musculoskeletal mechanics? Our free Anatomy Course provides detailed lessons on pelvic and hip musculature, biomechanics, and rehabilitation protocols—perfect for understanding why these dysfunctions occur and how to correct them systematically.

Assessment: Do You Have Anterior Pelvic Tilt?

Simple Self-Assessment Tests

1. Wall Test

Stand with your back against a wall, heels about 6 inches out
Your head, shoulders, and buttocks should touch the wall
Slide your hand behind your lower back
Normal: You can fit a flat hand (not fist) in the space
Anterior tilt: Large gap where you can fit your whole fist or more

2. Mirror Test (Side View)

Stand naturally in front of a mirror sideways
Observe the angle of your pelvis
Normal: Belt line is relatively horizontal
Anterior tilt: Belt line slopes down at the front, hip bones point down

3. Lying Down Test

Lie on your back on a firm surface, legs extended
Try to flatten your lower back against the floor using only core muscles
Normal: Can achieve and hold flat back position
Anterior tilt: Large gap persists, or requires extreme effort to flatten

When to See a Professional

Consult a physical therapist, chiropractor, or orthopedic specialist if you experience:

Persistent pain that radiates into legs or buttocks
Numbness or tingling in lower extremities
Pain that worsens despite corrective exercises
History of disc herniation or spinal injury
Severe mobility restrictions

The Fix: A Complete Correction Protocol

Phase 1: Release Tight Muscles (Stretching & Mobility)

Address the overactive muscles pulling your pelvis into anterior tilt.

1. Hip Flexor Stretch (Kneeling Lunge)

Target: Iliopsoas, rectus femoris

Kneel on one knee in lunge position, back knee on pad
Tuck pelvis under (posterior tilt) before moving forward
Drive hips forward while maintaining pelvic tuck
Squeeze glute of the kneeling leg
Hold 45-60 seconds per side, 2-3 times daily

Advanced variation: Raise back foot onto bench (couch stretch)

2. Lying Hip Flexor Stretch (90/90 Position)

Target: Deep hip flexors

Lie on your back at edge of bed/table
Pull one knee to chest, let other leg hang off edge
Allow hanging leg to drop toward floor
Keep lower back flat against surface
Hold 60 seconds per side

3. Quad Stretch (Standing or Lying)

Target: Rectus femoris, quadriceps

Pull heel toward glutes while standing (use wall for balance)
Keep knees together, don't let knee flare outward
Tuck pelvis under to increase stretch
Hold 45-60 seconds per side, 2-3 sets

Key cue: Focus on pelvic position, not just pulling foot

4. Lower Back/Lat Foam Rolling

Target: Thoracolumbar fascia, erector spinae

Place foam roller under mid-lower back
Keep core engaged, slowly roll from mid-back to just above pelvis
Pause on tender spots for 15-30 seconds
Perform 2-3 minutes daily
Can also foam roll lats by rolling on side

5. Child's Pose (Active Stretch)

Target: Lumbar extensors, lats

Kneel on floor, sit back on heels
Extend arms forward, lower chest toward thighs
Actively reach hands forward while pressing hips back
Hold 60-90 seconds, perform multiple times daily

Phase 2: Strengthen Weak Muscles (Corrective Exercises)

Build strength in the posterior chain and deep core to pull pelvis back into neutral.

6. Glute Bridges

Target: Glutes maximus, hamstrings

Lie on back, feet flat on floor hip-width apart
Drive through heels, lift hips toward ceiling
Critical: Squeeze glutes HARD at top, don't hyperextend lower back
Hold top position for 2-3 seconds
Lower slowly

Progression: Single-leg bridges, banded bridges, elevated feet

Perform 3 sets of 15-20 reps, 4-5 times per week

7. Dead Bug

Target: Deep core (transverse abdominis), hip flexor control

Lie on back, arms extended toward ceiling
Lift legs to tabletop (90° hip and knee)
Press lower back flat into floor
Slowly extend opposite arm and leg while maintaining flat back
Alternate sides with control

Perform 3 sets of 10-12 reps per side, daily

Key: If back arches, reduce range of motion

8. Planks (with Posterior Pelvic Tilt)

Target: Deep core, glutes

Standard plank position on forearms or hands
Critical modification: Actively tuck pelvis under (round lower back slightly)
Squeeze glutes throughout hold
Don't let hips sag or pike up

Hold 30-60 seconds, 3-4 sets, daily

9. Romanian Deadlifts (RDLs)

Target: Hamstrings, glutes, posterior chain

Hold dumbbells or barbell in front of thighs
Slight knee bend, hinge at hips (push butt back)
Keep back neutral, lower weight down shins
Feel stretch in hamstrings, not lower back
Drive hips forward to return to standing

Perform 3-4 sets of 8-12 reps, 2-3 times per week

Form cue: Think "close the car door with your butt"

10. Bird Dogs

Target: Spinal stabilizers, anti-rotation core

Start on hands and knees, neutral spine
Extend opposite arm and leg simultaneously
Maintain flat back—no rotation or arching
Hold 3-5 seconds, return slowly
Focus on stability, not speed

Perform 3 sets of 10 reps per side, 4-5 times per week

11. Hollow Body Holds

Target: Anterior core, pelvic control

Lie on back, press lower back flat into floor
Lift shoulders and legs slightly off ground
Arms extended overhead or by sides
Maintain flat back throughout—this is the key
If back arches, bend knees more

Hold 20-30 seconds, 3-4 sets, 3-4 times per week

12. Glute Squeezes (Isometric)

Target: Glute maximus activation

Stand, sit, or lie down
Squeeze glutes as hard as possible
Hold for 10 seconds
Release and repeat

Perform 3 sets of 10 reps throughout the day

Purpose: Reestablish mind-muscle connection with glutes

13. Hip Thrusts

Target: Glute maximus (advanced)

Upper back against bench, knees bent 90°
Drive through heels, extend hips fully
Squeeze glutes maximally at top
Don't hyperextend—maintain neutral spine

Perform 3-4 sets of 10-15 reps, 2-3 times per week

Progression: Add barbell, resistance band, or single-leg variation

Phase 3: Postural Awareness and Daily Habits

Exercises work, but if you sit in anterior tilt for 8-10 hours daily, progress stalls.

Sitting Posture

Sit on sit bones, not tailbone (feel for bony prominences)
Maintain slight anterior tilt in sitting (different from standing)
Use lumbar support that doesn't force excessive arch
Feet flat on floor, hips and knees at 90°
Stand and move every 30 minutes

Standing Posture Cues

"Tuck your tailbone" - Think about pointing tailbone down
"Zipper up" - Imagine zipping up tight pants, pulling up and back
"Squeeze glutes lightly" - Not hard flex, gentle engagement
"Neutral ribs" - Ribs over pelvis, not flaring forward

Movement Breaks

Set a timer for every 30-45 minutes:

Stand up and perform 10 glute squeezes
5 hip flexor stretches per side (30 sec each)
10 pelvic tilts (alternate between anterior and posterior)
Walk around for 2-3 minutes

Sleep Position

Avoid stomach sleeping (forces lumbar hyperextension)
Side sleeping: Place pillow between knees
Back sleeping: May need small pillow under knees initially
Focus on mattress support that maintains neutral spine

Sample Weekly Schedule

Daily (10 minutes):

Hip flexor stretches (2 min)
Dead bugs: 3×10
Glute bridges: 3×15
Planks with pelvic tuck: 3×30-45sec

3-4x per week (25-30 minutes):

Foam roll lower back and hips (3-4 min)
Full stretching routine: Hip flexors, quads, child's pose (6-8 min)
Strengthening circuit:
- Glute bridges: 3×20
- RDLs: 3×10
- Dead bugs: 3×12
- Bird dogs: 3×10 per side
- Hollow holds: 3×30sec
- Hip thrusts: 3×12

Ongoing:

Hourly posture checks and adjustments
Glute squeezes throughout day
Mindful pelvic positioning when standing

Timeline: How Long Does It Take?

Realistic expectations based on severity and consistency:

1-2 weeks: Improved awareness, reduced lower back tension
4-6 weeks: Noticeable postural changes, stronger glute activation
8-12 weeks: Significant correction with consistent effort
3-6 months: Full correction, neutral posture becomes default

Critical success factor: Daily practice trumps occasional intensity. 10 minutes every day beats one 90-minute session weekly.

Common Mistakes to Avoid

Only stretching hip flexors - Strengthening glutes and core is equally important
Hyperextending during glute exercises - Focus on pelvic position, not just hip extension
Continuing to sit 8+ hours without breaks - Movement breaks are non-negotiable
Aggressive stretching - Gradual, consistent stretching beats aggressive daily
Ignoring glute activation - Must relearn to engage glutes properly
Expecting instant results - Postural adaptation takes weeks to months
Arching during planks/core work - Defeats the purpose; maintain pelvic tuck
Skipping posterior chain work - Deadlifts, RDLs, hip thrusts are essential

Advanced Considerations

For Athletes and Lifters

Reassess squat and deadlift form (may be compensating with APT)
Add loaded carries (farmer walks, suitcase carries)
Include single-leg work (Bulgarian split squats, single-leg RDLs)
Hanging leg raises with posterior tilt (advanced core)
Kettlebell swings for explosive posterior chain

When APT Persists

If consistent effort for 12+ weeks shows minimal improvement:

Structural assessment - May have underlying skeletal issues
Previous injury evaluation - Old hip or back injuries alter patterns
Manual therapy - Consider PT, chiropractic, or massage therapy
Breathing dysfunction - Chronic stress patterns may need addressing
Footwear evaluation - High heels or improper shoes may be sabotaging progress

Connection to Anatomy Education

Understanding the hip musculature, pelvic biomechanics, and core function dramatically improves your ability to self-correct postural dysfunctions. Our comprehensive Anatomy Course includes detailed modules on:

The Muscles of the Lower Extremity - Hip flexors, glutes, hamstrings, and their clinical relevance
Pelvic biomechanics and movement patterns
Evidence-based rehabilitation approaches for lower body dysfunction

Conclusion

Anterior pelvic tilt is a correctable postural dysfunction that responds excellently to a three-pronged approach: stretch tight hip flexors, strengthen weak glutes and core, and modify daily postural habits.

The key is consistency and addressing all three components. You cannot stretch your way out of APT, nor can you strengthen alone—you need both, plus conscious postural modification throughout the day.

Start with the basic protocol outlined above, commit to daily practice, and be patient. Within 8-12 weeks of consistent effort, you should see dramatic improvements in posture, reduced back pain, and better athletic performance.

Remember: Your pelvis adapts to the positions you hold most frequently. Make those positions ones that support neutral alignment.

Ready to deepen your understanding? Enroll in our free Anatomy Course and learn the scientific foundations of musculoskeletal health, biomechanics, and injury prevention. Get certified and take your knowledge to the professional level.

References

Sadler, S. G., et al. "The association between anterior pelvic tilt and back pain: a systematic review and meta-analysis." European Spine Journal 28.5 (2019): 1063-1076.
Youdas, J. W., et al. "Lumbar lordosis and pelvic inclination in adults with chronic low back pain." Physical Therapy 80.3 (2000): 261-275.
Kim, M. H., et al. "Comparison of lumbopelvic rhythm and flexion-relaxation response between2 different low back pain subtypes." Spine 38.15 (2013): 1260-1267.
Kendall, F. P., et al. Muscles: Testing and Function with Posture and Pain. 5th ed. Lippincott Williams & Wilkins, 2005.
McGill, S. M. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics, 2015.