6 Exercises for Anterior Pelvic Tilt

If you spend a lot of time sitting throughout the day, there's a good chance that you could benefit from doing exercises for an anterior pelvic tilt. These exercises can help address muscle imbalances in your hip area, which can negatively impact your posture and even lead to muscle pain.

An anterior pelvic tilt refers to the way your pelvis is rotated. Instead of sitting in a neutral position, your pelvis is rotated forward. Your lumbar spine (lower back) has a natural inward curve. But an anterior pelvic tilt causes it to curve inward more than it should.

What causes anterior pelvic tilt?

Muscle imbalances can pull your pelvis forward into an anterior pelvic tilt. The muscles in front (the hip flexors) get tight, while the muscles in the back (your glutes, along with your abdominals) become weak. This creates a perfect storm that pulls your pelvis out of alignment.

This can happen for several reasons, including:

• Sitting for long periods 

• Inactivity

• Pregnancy

• Obesity

• Wearing high heels for long periods

• Genetics

Research has found that up to 75% of females and 85% of males have an anterior pelvic tilt. For some people, it causes no issues. For others, it can lead to symptoms that include:

• Low back pain

• Sacroiliac pain 

• Poor posture (with back and head curved forward)

• Hip and knee pain

• Reduced range of motion in the hip

• Protruding belly

What are the best exercises for anterior pelvic tilt?

Correcting muscle imbalances by stretching the tight muscles and strengthening the weak muscles may help correct an anterior pelvic tilt. A 2020 systematic review looked at four studies that showed a reduction in anterior tilt and improvement in pain with conservative treatment, like exercise. However, researchers pointed out that more high-quality studies with larger sample sizes and a control group are needed.

Staying active throughout the day will also help. If you sit for long periods, try to get up at least once every hour. Take a few minutes to walk around or do some quick stretches. You should also follow a regular exercise routine throughout the week. It should include aerobic exercises and strength training.

Try to do the following six exercises at least three times a week. These stretches should be done after a warmup or after you’re finished with your regular exercise routine.

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1. Kneeling hip flexor stretch

The kneeling hip flexor stretch increases flexibility in the muscles at the front of your hip.

• Step 1: Kneel down on your right knee. Bend your left leg and place it in front of you with the foot flat on the floor. 

• Step 2: Place a cushion under your right knee, as needed.

• Step 3: Keeping your trunk straight, push your hips forward. You’ll feel a stretch along the front of your thigh and hip.

• Step 4: Hold for 15 to 30 seconds.

• Step 5: Repeat 3 to 5 times.

• Step 6: Repeat on the other side.

2. Pelvic tilt

The pelvic tilt exercise strengthens your abdominal muscles, which are often weak when you have an anterior pelvic tilt. It also stretches your lower back muscles. And it helps to shift your pelvis into a better position.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor.

• Step 2: Tighten your abdominal muscles by pressing your back into the floor. It will feel like your belly button is moving back.

• Step 3: Hold for 5 seconds and then relax.

• Step 4: Repeat 10 to 15 times.

• Step 5: Perform 2 to 3 sets.

3. Bridge

The bridge exercise is a move that increases strength in your glutes, hamstrings, and core. All these muscles can become weak with an anterior pelvic tilt. As a bonus, it also stretches out the muscles in the front of your hips.

• Step 1: Lie on your back with your knees bent and your feet flat on the floor. 

• Step 2: Place your arms by your side with your palms up.

• Step 3: Push your heels into the floor as you lift your hips up off the floor.

• Step 4: Continue lifting until your body forms a straight line.

• Step 5: Hold for a few seconds, squeezing your glutes at the top.

• Step 6: Lower yourself back down into the starting position.

• Step 7: Repeat 2 to 3 sets of 12 to 15 repetitions.

4. Donkey kicks

The donkey kick exercise works the glute muscles, along with your core.

• Step 1: Start on all fours, with your hands under your shoulders and your knees under your hips.

• Step 2: Tighten your core as you lift your right knee behind you, keeping it bent at a 90-degree angle. 

• Step 3: Keeping your knee bent, lift your foot up toward the ceiling and feel your glutes contract.

• Step 4: Bring your leg back down to the starting position.

• Step 5: Repeat with the same leg. Kick your right knee behind you and up toward the ceiling for 12 to 15 reps.

• Step 6: Repeat on the other leg.

• Step 7: Complete 2 to 3 sets on each leg.

5. Squats

The squat is a fabulous lower-body exercise that strengthens your glutes, hamstrings, quads, calves, and even your core.

• Step 1: Stand with your feet slightly wider than shoulder-width apart, with your toes turned slightly out.

• Step 2: Lower yourself down into a squat, pushing your hips back.

• Step 3: Try to lower yourself until your thighs are parallel to the ground. If you can’t go that far, go down as far as you comfortably can.

• Step 4: Push through your heels as you come back up to a standing position.

• Step 5: Repeat 12 to 15 times for 2 to 3 sets.

6. High planks

The plank exercise strengthens your entire core. This helps support your pelvis and promote normal alignment.

• Step 1: Assume a high push-up position, with your hands shoulder-width apart and your legs straight behind you.

• Step 2: Tighten your stomach and keep your body in a straight line. Don’t let your midsection sag down or stick up in the air.

• Step 3: Keep your neck in a neutral alignment, looking down at the floor.

• Step 4: Hold this position for up to 1 minute. You can start with 15 seconds and gradually work your way up to 60 seconds.

When should you see a healthcare professional for anterior pelvic tilt?

If you start having pain, it’s a good idea to see a healthcare professional. If you have a job where you sit throughout the day and you’re experiencing some mild low back pain, try the exercises above for a few weeks. Your pain should start to improve within 3 to 4 weeks of regular exercise. 

It’s a good idea to talk to a healthcare professional about the best treatment options for you if:

• Your pain gets worse or doesn’t get better

• You have low back pain that worsens with pelvic tilt exercise

• You start experiencing numbness or tingling down your legs

• You have a larger body size and you’re experiencing anterior tilt

• You’re experiencing pelvic tilt due to pregnancy

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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