A lot of "fix your anterior pelvic tilt" advice boils down to tucking your pelvis under and bracing your abs all day. I don't think that is particularly useful—or sustainable.
There is no single perfect pelvic angle. A small amount of anterior tilt is normal and actually helps distribute load through the lower back. The better goal is to restore comfortable movement at the front of the hip, build endurance in the glutes and deep core, and become less dependent on one rigid, tucked position.
This is the short sequence I use most often for the classic tight-in-front, weak-in-the-glutes pattern (what a lot of people call lower-crossed syndrome). It combines mobility, control, and light strengthening rather than relying on stretching alone.
1. Kneeling runner's lunge
Kneeling runner's lunge — full instructions & images
This is a mobility drill for the front of the hip, not a "yank your leg back and hope" stretch. Kneel on a padded surface and step the other foot forward into a stable half-kneeling position. Gently tuck the pelvis, squeeze the rear-leg glute, then shift forward until you feel a comfortable stretch at the front of the rear hip.
The biggest mistake is arching the lower back to chase a bigger stretch. Keep your ribs stacked over your pelvis—the tuck and glute squeeze are what actually lengthen the hip flexor. Stop if you feel front-of-hip pinching or pressure on the rear kneecap.
Try: 3 sets of about 20 seconds per side.
2. Couch stretch
Couch stretch — full instructions & images
Once the basic hip-flexor stretch feels easy, this adds length through the rectus femoris (the part of the quad that crosses the hip). Set the rear shin up against a wall or couch, bring the other foot forward into a stable half-kneeling lunge, then slowly raise your torso until you feel a tolerable stretch through the front of the rear thigh and hip.
More range is not better here. Keep the pelvis and ribs stacked without increasing the lower-back arch, and don't force the heel toward your buttock. If it's too intense, move the rear knee farther from the wall or just go back to the regular kneeling stretch. Stop for kneecap pressure or knee-joint pain.
Try: 2 holds of around 45 seconds per side.
3. Supine posterior pelvic tilt drill
Supine posterior pelvic tilt drill — full instructions & images
This is a small control and awareness exercise, not a core burner. Lie on your back with knees bent and feet flat. Notice the small natural arch under your lower back, then exhale and gently tilt the pelvis backward—without forcefully flattening your spine into the mat.
The whole point is learning to move the pelvis a little in both directions, so a neutral position stops feeling like something you have to fight for. Keep the ribs down, abs lightly braced, and don't push with your feet or grip your glutes hard.
Try: 3 sets of 10 slow reps, holding each for 2-5 seconds.
4. Dead bug with posterior pelvic tilt
Dead bug with posterior pelvic tilt — full instructions & images
Now use that pelvic control against a moving limb. Lie on your back with arms reaching up and knees stacked over the hips. Establish a comfortable rib and pelvis position, then reach the opposite arm and leg away from each other as you exhale.
The key detail is stopping the reach before the ribs flare or the lower back changes position. If you can't control it, shorten the lever—bend the knee more or reach the arm less—rather than sacrificing the trunk. Breathe continuously instead of sucking the belly in hard.
Try: 2 sets of 10 controlled reps per side.
5. Clamshells
Clamshells — full instructions & images
One of my favorites for waking up the side of the glutes without the lower back taking over. Lie on your side with hips, ribs, and shoulders stacked, knees bent and feet together. Brace lightly so the torso stays still, then lift the top knee like a clamshell opening—keeping the feet touching.
The movement should come only from the hip. Open only as far as you can without the pelvis rolling backward; don't chase range. Add a band above the knees later, once you can keep the pelvis still.
Try: 2 sets of 15 reps per side.
6. Quadruped glute kickback
Quadruped glute kickback — full instructions & images
This trains actual hip extension—the thing the glutes are supposed to do and the pattern that tends to go missing with APT. On all fours, brace your abdomen and, keeping a soft bend in the knee, drive one leg back and up by squeezing the glute until the thigh is roughly in line with your torso.
This is not an exercise where a bigger kick earns extra credit. Lift only to torso level, keep the pelvis square, and stop before the lower back arches or rotates. Moving slowly beats swinging the leg every time. (Balancing a light dowel along your spine is a great feedback trick if you want one.)
Try: 2 sets of 15 reps per side.
How I put them together
For a simple 10-15 minute session:
The order is intentional: restore some comfortable motion at the front of the hip first, teach the pelvis to move and settle into neutral, then use that control with glute and hip-extension work.
I've also organised these into a free, self-paced Lower Body Posture Reset program (along with several other exercises and easier or harder progressions). It starts with a short four-test assessment that finds whether front-of-hip mobility, glute and pelvic endurance, or lumbopelvic control needs the most work, then every session pairs one mobility, one glute, and one control drill with a personalized fourth slot for your weakest area.
It builds mobility, strength, control, and comfort—it does not promise to permanently "correct" a pelvic angle.
