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The Ultimate Posterior Pelvic Tilt Exercise Guide: 12 Moves to Realign Your Pelvis

The Ultimate Posterior Pelvic Tilt Exercise Guide: 13 Moves to Realign Your Pelvis- posterior pelvic tilt exercise

If you spend long hours in a seated position—working at a desk, driving, or watching TV—you may unknowingly be encouraging a posterior pelvic tilt, making a targeted posterior pelvic tilt exercise essential for restoring proper posture.

This condition occurs when the pelvis rotates backward, causing the lumbar spine to flatten and the glutes and hamstrings to tighten.

Left unaddressed, this misalignment can lead to hip pain, reduced range of motion, poor posture, and an increased injury risk—especially in the lower spine.

The good news? You can correct posterior pelvic tilt and restore the natural curve in your spine using a targeted set of posterior pelvic tilt exercises that strengthen the core muscles, stretch the hip flexors, and improve pelvic position control.

Furthermore, let’s jump into the step-by-step exercises that help fix posterior pelvic tilt effectively.

Step-by-Step Posterior Pelvic Tilt Exercises

1. Glute Roll

Starting Position:

Loosens tight glutes and then improves circulation to the posterior pelvic region.

2. Hamstring Stretch

Tight hamstrings can pull the pelvis backward—this stretch relieves that tension.

3. Cobra / Upward Dog

Restores lumbar lordosis and counteracts posterior tilt.

4. Squats

Builds glute strength and reinforces a more neutral pelvic position.

5. Back Extension on Stability Ball

Strengthens the back muscles, essential for pelvic balance and spinal health.

6. Hip Hinge

Reinforces proper pelvic tilt control and body mechanics.

ISSA-Recommended Posterior Pelvic Tilt Exercises (Add-Ons)

These additional exercises are backed by the International Sports Sciences Association (ISSA) for correcting posterior pelvic tilt more completely:

7. Lunges

Strengthens extensors (glutes & hamstrings) or knee extensors (quadriceps), improves pelvic tilt alignment, and then reduces lateral pelvic tilt.

8. Bird-Dog

Builds core stability, which is vital to maintaining a neutral pelvic position.

9. Dead Bug

Activates deep core muscles and then reinforces posterior tilt correction.

10. Kneeling Hip Flexor Stretch

Stretches the hip flexors, a common culprit in posterior pelvic tilt.

11. Quadriceps Stretch

Quad tightness can restrict pelvic tilt range of motion.

12. Toe Touch (Standing Hamstring Stretch)

A foundational stretching movement for tight hamstrings that influence posterior pelvic tilt.

Final Thoughts: Regain Control of Your Pelvis and Posture

To fix posterior pelvic tilt, consistency is key.

Incorporate the exercises above into your weekly routine—focusing on balance between mobility and strength.

Keep in mind:

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FAQs

 What is posterior pelvic tilt and how can I tell if I have it?

Posterior pelvic tilt occurs when the pelvis tilts backward, causing the lower spine to lose its natural curve. This misalignment often results from tight hamstrings, weak hip flexors, and then overactive glutes or core muscles.

Common signs include:

  • A flat lower back when standing
  • Forward-thrusting hips
  • Poor posture in both seated and standing positions
  • After that, tightness in the lower back or hamstrings
  • Try the Thomas Test or check your posture in a mirror to see if your pelvis appears rotated backward.

Can I fix posterior pelvic tilt with exercise alone?

In most cases, yes—posterior pelvic tilt exercises can correct the issue when done consistently.

A combination of:

  • Stretching tight muscles (like hamstrings and glutes)
  • Strengthening weak areas (like hip flexors, lower back, and core)
  • Practicing posture awareness

Is often enough to realign the pelvis and restore a neutral position. However, in severe or painful cases, a consultation with a physical therapist is recommended.

 Should I avoid any exercises if I have posterior pelvic tilt?

Yes. Avoid exercises that reinforce posterior tilt or overload the lower back.

Such as:

  • Excessive crunches or sit-ups
  • Prolonged seated cycling without posture awareness
  • Heavy deadlifts or squats without core engagement

Instead, focus on pelvic tilt exercises that promote a natural curve in the spine and activate the glutes, core, and hip flexors.

1. Posterior Pelvic Tilt Allows for Increased Hip Motion, While Anterior Pelvic Tilt Decreases Joint Stress: A Systematic Review of Biomechanical and Motion Analyses
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Benjamin D. Kuhns M.D., M.S. a, Ady H. Kahana-Rojkind M.D. a, Ali Parsa M.D. a, Tyler R. McCarroll M.D. a, Drashti Sikligar M.Eng. a, Benjamin G. Domb M.D. a b
https://doi.org/10.1016/j.arthro.2025.02.021
I am running a few minutes late; my previous meeting is running over

2. The Mechanism of the Lumbar Spine
GRACOVETSKY, S; FARFAN, H F; LAMY, CAuthor Information
Spine 6(3):p 249-262, May 1981.

3. The Late Effects of Minor Degrees of Poor Posture
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John G. Kuhns, M.D.
The Physical Therapy Review, Volume 29, Issue 4, April 1949, Pages 165–168, https://doi.org/10.1093/ptj/29.4.165
Published: 01 April 1949

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