Debunked - Weak Glutes Cause Anterior Pelvic Tilt! - (Find out the REAL cause)
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Have you ever wondered what anterior pelvic tilt really is? It occurs when your pelvis tilts forward more than the normal 15-20°, affecting your posture. But here’s the myth: many believe it's caused by weak glutes and abs, leading to tight hip flexors and back muscles pulling the pelvis forward. Let’s dig into the truth.
Myth-Busting Step 1: Counter-examples
Contrary to popular belief, even athletes like Usain Bolt and Michael Johnson exhibit anterior pelvic tilt, despite their incredibly strong glutes. Why? Because this posture can be advantageous for force direction into the ground, especially for elite athletes.
Myth-Busting Step 2: Research
Research studies show that there isn’t a significant link between anterior pelvic tilt and glute activity. Torque measurements for various hip movements didn’t show a strong correlation with resting anterior pelvic tilt.
Myth-Busting Step 3: Try It For Yourself
The idea that active glutes can automatically relax hip flexors and low back muscles is debunked. Try squeezing your glutes while maintaining an anterior pelvic tilt – it's possible due to a phenomenon called co-contraction, where opposing muscles contract simultaneously.
So, What Causes Anterior Pelvic Tilt?
The real culprit is often a forward displacement of your guts in space, leading your body to adjust its position. Genetics, stress-induced tension, and habitual posture play significant roles in this. It’s not about weak muscles, but how your body accommodates this positional tendency.
What Can We Do About It?
While exercises alone might not be the magic solution for everyone, they can help increase awareness of your body's position. The goal of these exercises is not to build strength but to connect with your body, release tension, and achieve a more neutral posture. These exercises, such as the Hamstring Bridge, Standing Back to Wall Reach, and Standing Supported Posterior Expansion, can be practiced with a relaxed, meditative attitude.
Remember, understanding your body and its unique needs is key to addressing anterior pelvic tilt effectively.
00:00 - Intro
00:32 - What is anterior pelvic tilt?
01:49 - What is the myth?
03:07 - Myth-busting Step 1: Counter-examples
03:53 - Myth-Busting Step 2: Research
04:24 - Myth-Busting Step 3: Try It For Yourself
05:57 - What actually cause Anterior Pelvic Tilt?
08:11 - What can we do about it?
08:59 - Hamstring Bridge
12:31 - Standing Back to Wall Reach
14:38 - Standing Supported Posterior Expansion
16:05 - Outro
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My hip flexors are super tight from sitting down all day, making it impossible to correct anterior pelvic tilt without also stretching those
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Thank you, Greg. I always like the exercises that encourage relaxing rather than exerting, the world needs more of them.
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Greg is completely right holding tension can lead to anterior pelvic tilt yes semi supine grounding gentle pelvic contraction breathing out deep abdominal connection letting go of tension and holding. Matt the pilates teacher
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Leaning back the wall, and incorporating breath work is my favorite. Great self regulation strategy.
Side note: can you address the opposite, posterior pelvic tilt?
Hi Greg, very informative video. may I ask what is the purpose to move the knees forward during the hook lying position? 😊
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Greg have you suffered a inguinal hernia. As this is good for this
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Anterior pelvic tilt for me is more anatomical. It's my natural positioning. It's not a problem until it becomes a problem..which it has lol
Thank you for sharing this knowledge!
"Technologically advanced squishy toy" 🤣 lol that was hilarious, I wasn't expecting that.
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My tilt seems to be due to flat right foot. Or is that not an issue
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👏👏👏👏🤸
ОтветитьWhat about the feet?
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Thank you for sharing your knowledge. You’ve done a great job explaining the possible root causes. In my experience, stress can certainly be a factor in exacerbating APT which is then doubled when bad move meant habits start to recruit the wrong muscles. Been working at this for a while and I believe muscle strength may be one small piece of the pie where relaxation, and proper muscle activation are equally valid keys. The exercises you demonstrated are reminiscent of PRI exercises to restore movement function.
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How would chronic.shallow breathing contribute? From years of prescription xanax? Like I'm 40 now and those started when i was like 20
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Hi Gregg, how long should we be doing each excercise everyday and how many reps?
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As interesting as this sounds, I think you're confusing cause and effect. You say muscular imbalances/weaknesses aren't the cause, but the contents of the belly being shifted forward. But that is an effect, not a cause. It happens for a reason. The reason for that are the weak muscles, because strong muscles would be able to keep those contents in place and not give in for everything to fall forward.
After an injury 2 years ago (I've been working out for 15 years) I could observe my posture falling more and more apart. That injury was at the area of the sacrum (no fracture, just impact-trauma) which lead to pain in my sacrum, lower back and a part of the left glute, resulting in my body shutting down these muscles. As a result I went into an anterior pelvic tilt and then later into a swayback. I could reverse the latter and am now working on the anterior pelvic tilt. I have indeed a very tight right psoas that I could relief somewhat by stretching it a lot, and I also have underactive glutes which I am now training to use more in daily movements and exercises.
Could you please comment on tight hamstrings? I’ve heard the claim that if you’re stretching every day but not getting flexible hamstrings, it’s because the glutes are weak, and the hamstrings are picking up the tab during daily movements.
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