6 Moves to Fix Anterior Pelvic Tilt

Yes, sitting on that booty all day — without taking breaks for stretching or exercise — can cause anterior pelvic tilt. You may be able to blame genetics and weak abdominals, too.

The behind-the-scenes evidence suggests that anterior pelvic tilt occurs due to hip flexors shortening and hip extensors lengthening, causing a lower spine curve and an upper back hunch.

Anterior pelvic tilt is possible without symptoms, but if symptoms do pop up, you may notice:

• improper posture
• tight front pelvis and thigh muscles
• pain in your knees, hips, or lower back
• weak abs or glutes (aka dead butt syndrome)

The Thomas Test

It’s one quick way to suss out anterior pelvic tilt in just a few steps:

1. Lie on your back on a table, legs dangling off it where your knees bend.
2. Bring one leg to your chest and hold it in that bent position.
3. If pelvis misalignment is present, the back of the other leg should lift off the table. Once completed, check the other side.

Luckily, simple exercises you can do at home are the go-to move to fix anterior pelvic tilt (slowly bring it into a neutral position).

Squats

1. Stand with feet facing forward, shoulder-width apart.
2. With tightened abs, drop your booty down like it’s going to meet a chair.
3. Press yourself back up to standing, squeezing your buns, and push your pelvis forward just a bit.
4. Repeat.

Planks

1. Grab a mat, and lie down facing it, palms on the ground, right under your shoulders.
2. Bring your body up slowly, pushing through your forearms and toes.
3. Pause here for as long as possible (30–60 seconds is a good goal).
4. Come back down with control and repeat if desired.

Kneeling hip flexor stretch

1. Get on one knee like you’re popping the question (one leg in front of you firmly planted on the ground, one bent behind you).
2. Thrust your pelvis forward with a tight ass and abs (like you’re air-humping).
3. Tilt forward from the leg behind you until you feel a nice thigh and hip flexor stretch.
4. Pause for 30 seconds, repeat on the other side.

Kneeling rear leg raises

1. Get on all fours on a mat.
2. Lift one leg off the mat toward your butt, as high as possible.
3. Hold it at the top, bring it back down, and repeat for 30–60 seconds.
4. Repeat on the other leg.

Pelvic tilt

1. Lie on a mat facing the sky, knees bent before you, feet planted on the ground.
2. Pulling your belly button in, thrust your pelvis upward, squeezing your buns as your pelvis goes upward. Your butt will lift off the ground slightly.
3. Perform 5 sets of 20 reps if possible.

Glute bridge

1. Lie on a mat, knees bent before you, feet planted firmly, arms flat by your sides.
2. Boost your pelvis all the way toward the sky, pushing through your heels, making your body a straight line.
3. Pause at the top, bring back down, repeat (up to 12 times).

Too much time on that ass may lead to anterior pelvic tilt. These simple moves, plus making time for regular stretching and exercise to break up that ass time, can help.

Consider setting a timer to remind yourself it’s time to move or slip a walking pad under your standing desk if possible. Check out more WFH tips for proper posture here.