Anterior Pelvic Tilt: what it is, why it happens, and what to do about it
If you’ve been told you have a “pelvic tilt” (often described as tight hip flexors, a tight lower back, and ‘long’ or weaker abs), you’re probably talking about anterior pelvic tilt (APT). Let’s unpack what that actually means — and, importantly, what matters most for your comfort and training.
Information provided is for educational purposes only and is not a substitute for medical advice.
What is anterior pelvic tilt?
Your pelvis is like a bowl that can tip forwards or backwards. In a neutral position, the bowl is roughly level. In anterior pelvic tilt, the front of the bowl tips down and the back tips up.
This usually comes with a slightly increased lumbar curve (the “arch” in your lower back). A small amount of this is normal — posture naturally varies between people, and there’s a “normal range” rather than one perfect position.
Why does it happen? (Tight vs weak is a bit too simple)
APT is often explained as a muscle imbalance:
Overactive/shortened (often feel “tight”)
Hip flexors (particularly iliopsoas and rectus femoris)
Lower back extensors
Underactive/lengthened (often harder to “feel”)
Glutes
Deep core/abdominal control
That model can be a helpful starting point — especially if you sit a lot — but it’s not the whole story. Pelvic position is influenced by:
How you breathe and brace
Hip mobility
Strength and coordination
Daily positions (desk, driving, sofa time)
Training history and fatigue
So rather than chasing “perfect posture”, we focus on better movement options and better control under load.
Does anterior pelvic tilt cause lower back pain?
Sometimes it’s associated with back discomfort, but it’s not a guaranteed cause-and-effect.
Research on posture and pain generally shows a messy relationship: people can have APT and feel fine, and others can have pain with very “normal-looking” posture. Reviews of posture and low back pain highlight that the link isn’t straightforward.
What does tend to help is improving:
hip extension mobility (your ability to take the leg behind you without dumping into the lower back),
core control, and
glute strength/activation — because these change how you move day to day, not just how you stand for a photo.
Quick self-checks (no equipment)
These aren’t diagnoses, just useful clues:
Wall test (30 seconds)
Stand with bum, upper back, and head near a wall. If you can fit a whole hand (or more) easily through the gap at your lower back and you feel your ribs flaring up, you may be living in an extended position.Hip flexor “tug” in a lunge
Get into a half-kneeling lunge. If you feel a strong pull at the front of the hip, you likely need better hip flexor length and better pelvic control.Glute bridge feel test
If bridges mostly hit your hamstrings/lower back and you struggle to feel glutes, that’s a common pattern alongside APT.
What actually helps: a simple, time-smart approach
The goal isn’t to “tuck your pelvis” all day. It’s to regain the ability to find neutral, and to move between positions with control.
1) Restore hip flexor mobility (with pelvic control)
Hip flexor stretching works best when you avoid compensating through the lower back. A crossover trial found that adding a posterior pelvic tilt element can meaningfully affect what you’re actually stretching.
Try (2 minutes total):
Half-kneeling hip flexor stretch
Cue: squeeze the glute of the back leg, gently bring ribs down, then shift forward slightly.
30–45s each side, 1–2 rounds.
2) Train core as “anti-arch” control (not endless crunches)
Think “ribs stacked over pelvis”. Core work that teaches you to resist extension tends to carry over well.
Try (3 minutes):
Dead bug (slow) — 6–10 reps each side
Cue: keep lower back gently heavy into the floor, breathe out fully.
3) Build glutes that show up in real life
Glutes aren’t just for hip thrusts — they help control the pelvis when you walk, run, hinge, and squat.
Try (3–4 minutes):
Glute bridge — 8–12 reps, 2 sets
Cue: exhale, ribs down, push through mid-foot, feel glutes at the top (not your lower back).
4) Upgrade your “default positions”
If you sit most of the day, don’t aim for a rigid posture. Aim for more variety:
Stand up every 30–60 minutes
30 seconds of hip flexor stretch after long drives
Short walks after meals when possible
