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Anterior pelvic tilt is by far one of the most common dysfunctions one can have. In this video, I’m going to show you how to reverse the effects of chronic sitting by addressing what muscles are causing anterior pelvic tilt and how to strengthen the areas that are weak. With a step by step attack plan, you are going to be able to fix this muscle and joint imbalance once and for all.
To start, it is important to define what anterior pelvic tilt really is. It is the resultant posture of tightness and weakness in certain muscle groups of the core and pelvis that causes your pelvis to tilt anteriorly and downward. This can be seen pretty easily from the side in somebody that has it. You will notice an exaggerated curvature in the lower back and possibly even a protruding stomach. The belly is not protruding because of it being overweight (although it might be) but rather because the muscles of the abs are not strong enough to counteract the downward pull of the pelvis.
Realizing that our bodies work in a cross pattern muscularly, you will quickly see that the two areas of tightness are the lower back on the posterior side and the hip flexors or iliopsoas on the anterior or front side. The muscles of the hip flexors can become easily shortened because of the fact that they are in this state for prolonged periods of time from sitting. Whether you sit at work all day or just spend a long time in front of the computer or even driving, your hip flexors will have a tendency to adaptively shorten.
This causes a resultant weakness in the muscles on the opposite side of the joint, the glutes and hamstrings. When this happens you actually get a worsening of the problem since you don’t have the muscular strength to counteract the anterior and downward pull of the pelvis by the hip flexors. As a compensation to the glutes being weak, the lower back attempts to kick in and help out. It provides extra extension not provided by the glutes and in doing so, compromises its strength and integrity.
When combined with the pull of the iliopsoas on the lumber vertebrae, you get an overly active and tight low back. This not only can cause pain but further exacerbates the problem. Along with this static positioning of the pelvis you get a disuse stretch weakness on the abdominals. In order to counteract this cascade of problems you need to stretch the hip flexors, strengthen the abs with exercises that don’t over activate the hip flexors, and strengthen the glutes and hamstrings.
One thing you do not want to do is stretch your hamstrings. While it is normal to instinctively try and stretch whatever muscles are tight, this would be a mistake here. The hamstring tightness is not causing the anterior pelvic tilt, it is a result of the anterior pelvic tilt. Stretching them will only make the problem worse.
A bad workout program will make this problem worse as well. If you want to avoid the breakdown that comes from following bad exercises or bad workouts then it’s time you follow a program created by a physical therapist trusted by today’s top professional athletes. You can get this in the ATHLEAN-X Training System available at
For more videos on how to fix muscular imbalances like the anterior pelvic tilt, be sure to subscribe to our channel here on youtube at
54 replies to "How to Fix Anterior Pelvic Tilt (SIT HAPPENS!)"
I have been doing your exercises for two weeks and am already feeling some relief from my chronic lower back pain. I am being treated at the Stanford Pain Management Center and none of the doctors there spent much time analyzing my pelvis or hips. They relied on x-rays. Now that I know what anterior pelvic tilt is, anyone can clearly see that I have it. I spent over twenty-five years sitting at my job — often 10 to 12 hours per day. I know it will take some time to undo the damage I did but your videos are giving me hope. Your scientific approach to fitness and conditioning is incredibly unique. Thank you so very much.
Donna Day Woah thats a lot of sitting!
I have similiar problem with doctors, I tried to get them to treat my pelvic alignment for years, they never listened to me, insted I got nerv treamtment that was just result of the wrong pelvic alignment. On other hand I’m very flexible person, so when they treat me I do seem okay, but I do sports where I need to be even more flexible, and they are not helping. 🙁 I hope this video might help.
can also do these lunges walking after getting out of the chair every 1 hour or so without weight or with weight if you’re able to use them … Doesn’t take much to activate them but enough to where you feel the burn. doesn’t have to just be once a day at the gym. in fact, it’s probably better to do it numerous times throughout the day to re-correct the years of tightness from sitting.
Fucking doctors… why is it that I rarely hear of people having good experiences with them?
5:17 Modification of a sprinter lunge(stretch hip flexor, squeeze glute)
1. Stop stretching hamstrings
2. Strengthen glutes
3. Stretch lower back(see video “Quadratus Lumborum Stretch(DO’S AND DON’TS!)”
4. Stretch hip flexors(see first “Stop Stretching Your Hip Flexors!(HERE’S WHY)
5. Do hip flexor-free ab exercises(see video “7 core exercises for low back pain (important!)”
We love u
Qaudratus lumborum
Thsnks dude
Thank you so much 😉
Thank y for saving my time❤️
Took years worth of physiotherapy lessons and this guy explained it in mere minutes better than anyone i knew. Jeff is a legend.
@CYKA BLYAT if you don’t mind me asking, what alternatives did you use?
@CYKA BLYAT Enlighten us my friend, are you doing guerillazen’s apt solution by any chance?
@CYKA BLYAT what alternatives did you use
I never thought or was taught how or why stretching my hams could be harming them or my posture but now I know. This is excellent instruction and explanation. I’m a powerlifter and can see, perhaps how my hip flexors and hams cause me to have an anterior tilt. You’ve opened my eyes. I expect my lifts will increase, my posture will improve, and better health achieved with this. Thank you.
Summary:
1. Stop Stretching Hamstrings
2. Strengthen those Glutes
3. Stretch your lower back if its overly tight
4. Stretch those Hip Flexors
5. Do “Flexor-free” ab excercises
@KashMoneyGodzilla not yet
@Stella I should’ve started this before summer 😭
@KashMoneyGodzilla it’s alright, you’re not alone. I also have a large pelvic curve and it does hurt sometimes lol.
@Stella update ?
@Stella update?
This is exactly what I was looking for. Bonus for helping explain my hip flexor pain. You’re a legend.
Very good exercise. After just one week of doing this I can feel and see the difference.
Of ALL the videos I have watched on stretching/training, you have the BEST. I especially enjoy your ability to effortlessly explain how the muscle works and what works best for that particular muscle whether it be pain or what exercise is best ( giving variety of exercises, not just one ). My lower back is screaming from pulling some weight straight up one story and one of your many stretches is giving me some relief. Thanks
Hey man just found your channel. You make me feel like you truly want to help other people and give out the best information that you can. Its clear to see why your channel has grown to what it is. Very inspiring to see Jessie’s transformation
For the longest time I felt constant tension in my hamstrings, everyone told me to strech it. 10 minutes after the first exercise I’m almost crying from the relieve I’m feeling, like sitting down after 10 years standing up. Jeff, you are amazing.
how many reps and set
The first time I released my thigh hip flexors it was like a full body reallignment. My whole body spasmed for a solid minute and then afterwards I felt like a weight had lifted off my body. I was as light as a feather. I felt incredibly strong and because of all the hammy stretching I had done over the years I was super flexible. I could do the splits, I could stick my head between my legs and look up at the ceiling, and I could lie on my back without any pain from pressure points. It was like a demon that had been controlling me had finally come out of my body. I felt at peace in my own body for the first time in my life and super aware of everything around me, like all this sludge had disappeared. No compulsive desires and default mode network chattering that I normally have to feel, just a deep seated joy I had never felt before. I felt like I had “opened my third eye”, but really all I did was release some chronic muscular tension I had been holding onto for YEARS. I wish I knew about all this anatomy stuff a long time ago because I’ve been struggling with depression all this time and my life turned into a trainwreck.
@Joshua W This really resonated with me. I find myself feeling down and not excited about life due to the pain I’m having. I stretch more than anyone I know but have neglected my hip flexors. I”m going to shoot for that feeling you described. Do you mind sharing with me how you released them?
Due to plantar fasciitis I kept trying to stretch my hamstrings. Just keeps getting worse I can barely touch my toes. This explains a lot .
As a myoskeletal therapist with this condition I can absolutely agree with every single word in this video. I would like to see at least three movements for strengthening vs. 1. Again, great video love the content!
@CYKA BLYAT Yea true seems like it’s tryina do too much all at once.
@IDontKnow You need to not have anterior pelvic tilt to do this workout. If you have anterior pelvic tilt, it won’t work lmao
Prior military, early 30s dealing a more sedentary lifestyle and a lot of stresses that were never addressed, this channel is helping me out tremendously in rebalancing my posture and movements and reduce a lot of pain caused by the wrong muscles having to compensate.
This is exactly what happened to me, I was completely ignorant for years!
Don’t ignore it guys, get fit and give yourself the best chance to be able and healthy. Now I’m 4 months into a sequestrated L5 disc.. still learning to walk properly again due to nerve compression.
Thanks for your awesome, informative videos 👍🏻
@Myles Body i would like to ask,ive been doing exercises and my back really hurts then i keep searching abt the pain so i came a cross abt anterior pervic tilt so i think i have one,it is possible that i have anterior pervic tilt,even tho i exercise? i checked my self in the mirror and my posture are not the same as before so i stop the new 30 minutes exercise that i started. i think that’s the reason why i have back pain and bad posture. can i cure it?or it is really anterior pervic tilt😭😭😭
@mr sim jaeyun,you’re trying to seduce me arent you Hey there, it could be anterior pelvic tilt, but could be a number of things.. I would suggest seeing a physiotherapist or chiropractor or osteopath or your GP to seek help for your pain. They will assess your movement and come up with a plan to treat you. They may suggest some exercises or a scan etc. Try not to stress about it champ, because it’s probably something simple and something that is treatable. There is always help out there for pain. All the best mate ✌🏻
@Myles Body you mind talking about your rehab and PT stuff you did/doing?
I’ve got a similar nerve compression issue that’s affected how I walk. I’ll be going to get it checked out soon, but just wanted to learn from another story. (Wish I would of gone earlier)
Hey mate, that sucks.. but it’s good that you’re going to get it checked out. It has been almost 10 months now since my injury, i didn’t have surgery, just exercises, lots of walking and time.
I did core strengthening exercises, lots of bird-dogs and heaps of McKenzie lumbar extension exercises, these are often recommended by physios and also used in Pilates. And remember if you have a lumbar disc injury like me, do not flex your spine.. neutral at all times. Flexing pushes the disc bulge out and touches the nerve, then leg pain, sciatica etc.. 🫣
Wishing you all the best champ, definitely get it checked and strengthen your core 👍🏻
Y’all are doing a fantastic service for the world! You’re videos are well shot, funny, and concise. My back and hip pain have been greatly helped by the knowledge you are sharing. Keep up the great work and thank you so very much
I did this simple exercise with some 5 lb weights and felt immediate relief in my lower back. I spend hours gaming and my posture is bad, this helped immensely and I’ll be looking into the rest of the recommended exercises for ab strength and etc.
Same here man
Any updates on posture now?
@kharitonov it’s pretty bad.. I need to exercise more. Doing the one in this video does provide me relief when I’m hurting though 🙂
Thank you so much! You stopped me at the right time yet. Also thanks for the video guide on how to train without using the hipflexors ♥
Straight to the point and very helpfull guide ♥ Big thumbs up for you man.
Bad posture doesn’t end with Anterior Pelvic Tilt. Fix all your postural flaws with this video = https://youtu.be/g-7ZWPCWv0U
Do you think pull ups help fixing lordosis too?
i have posterion tilt do you video for that one?
Hey bro please help me, im feelin this exercise in my lower back, not in my glutes and this is makin it worse
A google search you forgot about.
This was the most helpful video I’ve ever seen on “why I have a sharp curve in my lower back” and “what sitting all day is doing to my body”. Thanks for making this.
Thank you, thank you, thank you for this amazing video. Very well explained for the first time ever!!! Just tried the exercise and it definitely works!! Will keep doing it.
How many sets and reps to do? How many days a week? Amazing video btw I was really demotivated about my pelvic tilt but this video has given me a lot of hope now