Anatomy & Injury
Anterior Pelvic Tilt
Anterior pelvic tilt is a postural pattern where the front of the pelvis rotates downward and the back of the pelvis rotates upward, increasing the arch of the lower back. Think of the pelvis as a bowl of water: an anterior tilt tips the bowl forward, spilling the water in front. It is among the most commonly observed postural deviations in athletic populations and is frequently associated with tight hip flexors, weak glutes, and poor core control, though the relationship between these factors and actual dysfunction is more nuanced than many coaches assume.
What causes it
Prolonged sitting is the most common contributor: hip flexors adaptively shorten and the glutes become relatively underactive. Athletes who spend significant time seated outside of training arrive at the weight room with a pre-existing postural bias that training needs to address rather than reinforce. Anterior pelvic tilt is also a natural feature of some athletes’ anatomy and does not automatically indicate dysfunction. The relevant question is whether the athlete can control pelvic position under load, not whether their pelvis is neutral at rest.
Training implications
Athletes with significant anterior pelvic tilt may show a characteristic pattern in the squat: lumbar hyperextension at the bottom of the movement, reduced depth, and difficulty maintaining a neutral spine under load. Addressing this requires hip flexor mobility work combined with active glute and core strengthening through full ranges of motion. Exercises that develop anterior core control, specifically the ability to resist lumbar extension rather than simply flex the spine, are more effective than traditional crunches. Hip thrusts, deadbugs, and RDLs are practical tools. Cueing athletes to tuck the pelvis without the underlying strength to hold that position produces temporary compliance that disappears under load.
Related terms
Hip Flexor · Posterior Chain · Mobility · Movement Screen · Bracing