Best Anterior Pelvic Tilt Exercises & Stretches to Fix Your Posture 

Do you experience lower back pain, tight hip flexors ^[2], or poor posture? You might have anterior pelvic tilt, a common postural issue caused by muscle imbalances. When the pelvis tilts forward excessively, it places unnecessary strain on the lower back and weakens the core and glutes.

Fortunately, targeted exercises and stretches can help correct this condition, improve mobility, and relieve discomfort. Below, we cover 11 of the best workouts or exercises to fix anterior pelvic tilt effectively.

These strengthening workouts or exercises and targeted stretches will help fix anterior pelvic tilt by correcting muscle imbalances ^[3] and improving posture.

 1. 90/90 Hip Flexor Stretch

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands on your hips. Engage your core and take a big step back with one leg.
• Bend your front knee to bring your hips forward while extending your back leg and spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. Relax and repeat the movement on the opposite side. 

2. Lunge (Hip Flexor Stretch)

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs. Place your hands on your hips.
• Engage your core and take a big step back with one leg.
• Bend your front knee forward as you lower your back knee towards the floor while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side.

3. Glute Bridge

• Lie on your back with your knees bent and your feet flat on the floor, relaxing your upper body.
• Place your arms at your side. Contract your abdominal area, then push from your heels to lift your hips.
• Maintain good alignment with your head, shoulders, hips, and knees.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and return to the starting position.

4. Deep Squat Stretch

• Begin in an upright standing position with your legs considerably wider than shoulder-width apart and your toes pointing outward.
• Maintain good alignment with your head, shoulders, and hips.
• Engage your core. Bend your knees and hinge through your hips to move into a deep squat position.
• Pressed your palms together at chest height as you push your elbows against your knees opening the hips.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.

5. Side-Lying Quad Stretch

• Lie on your side on the floor with your legs straight and stacked together.
• Maintain good alignment with your head, shoulders, hips, and legs.
• Extend your bottom arm and place your head on top of it.
• Tighten your abdominal muscles.
• Bend your top knee, pulling your heel towards your glutes using your top hand for support.
• Keep your core tight and prevent your pelvis from tipping forward.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side. 

6. Plank

• Begin in a forearm plank position with your arms beneath your shoulders and your legs straight.
• Maintain good alignment with your head, shoulders, hips, and toes. 
• Tighten your abdominal muscles and hold the position for several deep belly breaths, in through your nose and out through your mouth.

7. Posterior Pelvic Tilt Exercise

• Lie on your back with your knees bent and feet flat on the floor, while maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands at your side with palms pressed on the floor. Tighten your abdominal muscles. Squeeze and tilt your pelvic floor muscles in and tilt your pelvis down, pressing your lower back into the floor.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement 10 times.

8. Leg Extension

• Lie on your back on the floor with your legs straight while maintaining good alignment with your head, shoulders, hips, and toes. Place your hands on your belly.
• Tighten your abdominal muscles. Lift and extend one leg towards the ceiling at a 40-degree angle.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Lower your leg down to return to the starting position and repeat the movement on the opposite side.

9. Child’s Pose

• Begin in an upright kneeling position on the floor with your knees closed together while maintaining good alignment with your upper body.
• Tighten your abdominal area, shift your hips back to your feet, and extend your arms in front or place them on the sides.
• Lower your forehead to the floor, relaxing your mid-back area for a light stretch.
• Hold this position for several deep belly breaths, in through your nose and out through your mouth.

10. Standing Pelvic Tilt Exercise

• Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands on your hips. Engage your core.
• Tilt your pelvis forward and backward to find a neutral position.
• Repeat the movement with 10 repetitions. 

11. Seated Hip Flexor Stretch

• Begin in an upright sitting position on the edge of a chair with your knee bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place your hand on your hips. Engage your core and extend one leg backward while keeping your spine straight.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth.
• Relax and repeat the movement on the opposite side. 

Final Thoughts

Dr. Christopher Boone, an American physician, emphasizes the importance of core strengthening to address anterior pelvic tilt (APT). He notes that a weak core can lead to imbalances, such as APT, which may result in back pain and posture issues.

If you suffer from poor posture, lower back pain, or tight muscles, incorporating these anterior pelvic tilt exercises and stretches into your routine can help correct muscle imbalances and improve movement patterns. Consistency is key—do these workouts for anterior pelvic tilt daily, and you’ll notice significant improvements in your posture ^[1] and pain relief.

Struggling with back, hip, or knee pain? Try our Best Gluteus Medius Exercises and workouts for anterior pelvic tilt today!

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