Some exercises and stretches, like posterior pelvic tilt, gluteal bridge, squats, and hip stretches, may help reduce anterior pelvic tilt.

Your pelvis helps you walk, run, and lift weight off the ground. It also contributes to maintaining a proper posture.

An anterior pelvic tilt occurs when your pelvis is rotated forward, which forces your spine to curve. Excessive sitting without enough exercise and stretching often causes it.

If you have an anterior pelvic tilt, you may notice that the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak. Your gluteus and abdominal muscles may also be weak.

All of this can cause:

  • lower back pain
  • hip and knee pain
  • incorrect posture
  • forced hip and knee rotations

Research suggests that hip-focused stretches, exercises, and awareness techniques may help reduce anterior pelvic tilt.

Here are several exercises you can do at home to help your pelvis return to a pain-free, neutral position.

Female performing the Thomas testShare on Pinterest
Active Body. Creative Mind

You can perform something called the Thomas test to help determine whether you have an anterior pelvic tilt.

To perform the Thomas test:

  1. Sit on the edge of a sturdy table, bench, or platform.
  2. Lie back onto the surface so that your legs hang off at the knee.
  3. Pull one of your legs in toward you and hold the top of your knee, bending your leg until it rests against your chest. Keep your back flat against the surface to increase the hip flexor stretch and reduce the anterior pelvic tilt.
  4. Hold the stretch for 30 seconds.
  5. Repeat with the other leg.

If your pelvis is correctly aligned, the back of your resting leg will touch the table when you get into this position.

If you need to extend the resting leg or rotate your leg or hip to touch the table, your front thigh muscles are tight. This likely signals an anteriorly tilted pelvis.

This exercise may help relax the hip flexors and increase your hip flexibility.

A small 2021 study found that hip flexor stretches helped immediately reduce anterior pelvic tilt.

  1. Step your left leg out in front of you and lunge until your right knee is resting on the ground. Place a towel under your knee if this is uncomfortable. Your left leg should make a 90-degree angle at your knee.
  2. Bring your pelvis forward by tightening your gluteus and abdominal muscles.
  3. Lean forward from your right leg until you feel tension in the hip flexor and inner thigh of your right leg.
  4. Hold for 30 seconds, release, and repeat up to 5 times.
  5. Switch legs.

While in this stretch, you should feel tension at the front of your thigh in the hip flexors and possibly the quadriceps. That said, the stretch shouldn’t hurt. Make sure to keep your pelvis slightly tilted throughout the whole stretch.

This exercise could help strengthen your hamstrings and your gluteus and abdominal muscles.

  1. Lie flat on your back with your legs bent and your feet flat on the floor and hip-width apart, arms by your sides.
  2. Push your heels into the floor as you lift your pelvis up off the floor until your upper body and thighs form a straight line.
  3. Hold for 5 to 10 seconds, lower down slowly, and repeat 8 to 12 times.

Make sure you tighten your gluteus and abdominal muscles while in this position to maintain a correct bridge alignment.

This exercise may help tighten your abdominal muscles and stretch your back and your gluteus muscles.

  1. Get down on your hands and knees.
  2. Place your hands on the floor shoulder-width apart. Align your hips with your knees.
  3. Make sure your back is parallel to the ground so that your pelvis is in a neutral position.
  4. Pull your belly button in toward your spine and arch your back as you exhale.
  5. Hold for 2 seconds, and then bring your spine back to the neutral position.
  6. Extend one leg back and lift it until it reaches the same height as your body, so your lifted leg and body are in alignment. Keep your spine in a neutral position.
  7. Hold this position for up to 5 seconds, lower your leg, and repeat up to 10 times.
  8. Switch legs.

Make sure to keep your extended leg in line with your body. Arching your back too much can cause back pain.

This is a full-body exercise that helps strengthen the gluteus muscles, hamstrings, and quadriceps, among others.

  1. Place your feet shoulder-width apart, toes pointing forward.
  2. Lower yourself to a sitting position until your thighs are parallel to the floor. Keep abs tight and back in a neutral position.
  3. Push up to a standing position and move your pelvis slightly forward by tightening your gluteus muscles.
  4. Repeat 15 to 20 times.

As you squat, don’t let your knees go over your toes or rotate inward. Keep your back in a neutral position. Try not to flatten the curve of your lower back or overly arch your back. Squeeze your abdominal and gluteus muscles.

Looking straight ahead and visualizing that you are about to sit on a chair may help you maintain form.

This exercise may help strengthen your abdominal muscles and stretch the muscles in your lower back.

  1. Lie with your back on the floor in a neutral position with your legs bent and toes facing forward.
  2. Pull your belly button in toward your spine, pushing your pelvis up toward the ceiling.
  3. Tighten your gluteus and hip muscles as you tilt your pelvis forward. Hold for 5 seconds.
  4. Do 5 sets of 20 repetitions.

This exercise will help your spine get in the correct neutral position, so be sure to monitor your progress.

What muscles are weak with anterior pelvic tilt?

Weaknesses in several muscle groups may be associated with anterior pelvic tilt, such as your abs, hamstrings, and glutes. Tightness in the quads and lumbar muscles may also lead to anterior pelvic tilt.

Can pelvic tilt be corrected with exercise?

Yes, researchers typically recommend a combination of stretching, strengthening, and mobility exercises to help correct anterior pelvic tilt.

How long does it take to fix anterior pelvic tilt?

Some research suggests that hip stretches could help fix anterior pelvic tilt almost immediately, while other studies suggest it may take 8 weeks. The amount of time it takes may depend on factors like your level of physical activity and the strength and flexibility of your muscles.

Sitting for prolonged periods without stretching and doing strengthening exercises may cause an anterior pelvic tilt, which leads your spine to have an exaggerated curvature.

Some exercises and stretches may help fix your posture and tilt.

Consider speaking with a physical therapist if you experience anterior pelvic tilt. They could help develop a treatment plan that’s tailored to your individual needs.