Updated on 4 Dec 2025
Many individuals these days spend long hours sitting at desks working on a computer or
watching screens. This specific lifestyle usually leads to posture-related issues, and one of the most common ones is anterior pelvic tilt. This problem can lead to tight muscles, hip discomfort and even back pain. The best part here is that this postural deviation can be corrected with the right lifestyle changes and workouts.
What is anterior pelvic tilt?
The anterior pelvic tilt is a postural issue where the hips tilt forward and the lower back arches way too much. This makes the stomach stick out and the buttocks appear to be more curved. It normally happens because of weak glutes, tight hip flexors and weak abdominal muscles. When you sit for too long and don’t stretch enough, this type of issue can take place. Over time, it can lead to discomfort, stiffness and even affect the physical performance or walking.
How do you know if you have an anterior pelvic tilt?
You can check for this postural problem at home with the following test:
- Stand sideways in front of the mirror.
- Check if the lower back curves inwards way too much.
- See if the hips and stomach push forward while the glutes stick out.
There are several other signs, which are:
- Tightness in the hips
- Lower back pain after sitting for way too long
- Weakness in the core muscles
If you find all these symptoms, you might have an anterior pelvic tilt. A physiotherapist can also help with posture assessments.
Anterior pelvic tilt exercises
Here are some of the most effective workouts to fix this postural issue. When you do them regularly, it will improve your posture and lower the pain.
1. Hip flexor stretches
The hip flexor stretch is a pivotal exercise to address anterior pelvic tilt by targeting tight hip flexor muscles. Kneel on one knee while extending the opposite leg forward, creating a lunge-like position. Gently shift your weight forward, feeling a stretch in the front of your hip on the side of the extended leg. Hold this stretch for 20-30 seconds on each side. This movement aids in alleviating hip flexor tightness, which is often associated with anterior pelvic tilt. Promoting flexibility in these muscles contributes to restoring a more neutral pelvic position and improving overall posture.
2. Glute bridges
The glute bridge helps tackle anterior pelvic tilt as it activates the gluteal muscles and bolsters core stability. Lie on your back with your knees bent; your feet resting flat on the floor. Gradually raise your hips off the ground, concentrating on engaging your glutes and core muscles. Hold this position for a few seconds, then lower your hips back down gently. By performing glute bridges, you can strengthen weak glute muscles, which are vital in preserving pelvic alignment. This exercise is one of the most effective exercises for anterior pelvic tilt and contributes to overall strength and stability.
3. Kneeling leg lifts with back stretches
The kneeling leg lift with back stretch exercise is a dynamic movement that simultaneously targets muscles responsible for anterior pelvic tilt and provides a soothing stretch. Begin in a kneeling position with one leg extended straight behind you. Lift the extended leg while simultaneously reaching the opposite arm overhead, creating a diagonal line from fingertips to toes. Lower back down and repeat on the other side. This exercise strengthens the hip extensors while elongating the front of the body, which is essential for addressing anterior pelvic tilt.
4. Squats
Squats are a fundamental lower-body exercise that can aid in correcting anterior pelvic tilt. Stand with your feet hip-width apart. As you lower your hips down like sitting on an imaginary chair, ensure your knees track over your toes and your back remains straight. Squats engage the muscles of the lower body, including the glutes and quadriceps. By strengthening these muscles, you are enhancing overall body support and contributing to proper pelvic alignment.
5. Pelvic tilts
Pelvic tilts are deliberate movements that create an awareness of pelvic positioning, essential for addressing anterior pelvic tilt. First, lie on your back with your knees bent; your feet must remain flat on the floor. Gently press your lower back into the ground by tilting your pelvis backwards, engaging your core muscles in the process. Hold this position for a few seconds, then release. This exercise promotes awareness of pelvic movement and strengthens the muscles responsible for posterior pelvic tilt, which helps counterbalance anterior tilt. You nurture a more balanced pelvic alignment over time by practising pelvic tilts.
Conclusion
Anterior pelvic tilt is a normal posture problem, but with regular workouts and awareness, it can be corrected. When you stretch the tight muscles, you strengthen the glutes and the core will help you enhance the alignment. Apart from the workouts, you should also avoid sitting for way too long and try to practice good posture during regular activities.
However, if you experience any severe medical issues because of pelvic tilt, having a good health insurance policy can help you cover all the expenses. To find the right plan, fill out the form on this page. We will provide you with tailored insurance solutions that satisfy your requirements.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.