Posterior Pelvic Tilt Routine PMC

© 2019 PrecisionMovement.
coach Page
Posterior Pelvic Tilt Routine Cheatsheet
This quick 6-minute routine will help you reset your pelvis into neutral position and treat the symptoms
of posterior pelvic tilt.
This routine works to:
• Stretch and lengthen the muscles that have become short and tight
• Release anything that may be restricting the mobility of the hip capsule
• Strengthen and coordinate the agonist and antagonist stabilizer muscles to eliminate imbalanc-
es causing posterior pelvic tilt
• Train and improve neural control in functional movements so that the proper patterns are in-
grained in the movement
To fix your posterior pelvic tilt, you’ll need to perform these exercises using a slight anterior pelvic tilt.
This will ensure you’re not defaulting into a bad position and work to normalize your pelvic tilt.
Once you feel your pelvis is normalized, you can run through these exercises again, this time with a
neutral pelvic tilt.
Technique Reps / Hold Time
Pressup to Ab Stretch (0 – 1st Minute) 10 reps
Supine Active 1-Leg Knee Extensions (1st – 3rd Minute) 10 reps per side
Superset Bent-Knee (3rd – 5th Minute) 10 reps
Prisoner Deadlift 10 reps
Prisoner Squats (5th – 6th Minute) 10 reps
© 2019 PrecisionMovement.coach Page 2

Pressup to Ab Stretch
0 – 1st Minute | 10 reps
Use this first stretch to lengthen your tight and stiff abdominal muscles.
❶ Lay face down on the ground and

place your hands flat on the floor just
outside of your shoulders
❷ Gently work on thoracic extension

by pushing your hands into the ground
to raise your shoulders – make sure you
relax your back in this movement and
let your arms do all the work
❸ Gently increase the range of

motion as you go, exhaling with each
extension
❹ Aim for about 10 reps of this

exercise in the first minute of the
routine

Supine Active 1-Leg Knee Extensions
1st – 3rd Minute | 10 reps
❶ Lay flat on your back with your legs

straight
❷ Flex your hip so there is a 90° angle

between your femur and your hip,
keeping your leg bent
❸ Make sure you maintain the natural

curve in your lumbar with an anterior
pelvic tilt. Use your hand to check
before you progress with the exercise
❹ Once you have an anterior tilt,

slowly extend your leg so that your foot
heads to the sky and hold for 2
seconds
❺ Repeat this 10 reps per side
❻ Once you feel your pelvis start to

normalize, you can repeat this exercise
with a neutral pelvic tilt

Superset Bent-Knee (or Straight-Leg Raises) / Prisoner Deadlift
3rd – 5th Minute | 10 reps
Perform this superset by doing 10 reps of leg raises followed by 10 reps of prisoner deadlifts. Continue
repeating this superset for two minutes straight.
Superset Bent-Knee
❶ Lay flat on your back with your
knees bent and feet flat on the floor at
about hip width
❷ Aim to achieve a slight anterior

pelvic tilt and place your hands under
the curve of your lumbar spine to
check
❸ With your hands under your lumbar,

brace your abs to help set your core
and pelvis in a good position
❹ Take your hands away now and

place your hands palm down on the
ground at about a 45° angle from your
body
❺ Using your arms, your core and your

pelvis for support lift your legs by flexing
your hip to a 90° angle and then bring
them back to the floor
❻ Repeat this movement for 10 reps

or stop if you experience technical
failure

Prisoner Deadlift
❶ Stand in a comfortable position
with your feet about hip width apart
❷ Retract your shoulders back and

down, brace your core and make sure
your chin is tucked
❸ Bend your arms and raise your

hands to the side of your ears as if you
were a prisoner being held at gunpoint
by the prison guards
❹ Hinge at the hips and focus on

pushing your butt backwards as you
bend
❺ Make sure your elbows stay

retracted throughout the movement. If
you let your elbows move forward
you’ll start to round at the thoracic
spine and lose the natural lordotic
curve in your lumbar
❻ Squeeze your glutes to help drive

you back into the standing position
❼ Repeat this exercise for 10 reps

Prisoner Squats
5th – 6th Minute | 10 reps
Perform this exercise with a mirror to ensure there is no posterior pelvic tilt (or butt wink) at the bottom
position by stopping before it happens..
❶ Stand in a comfortable position

with your feet about hip width apart
❷ Retract your shoulders back and

down, brace your core and make sure
your chin is tucked
❸ Descend into the squat making sure

to hinge at the hips and drive your
knees outward as you go down
❹ Make sure you stop the squat

before your pelvis begins to tilt
posteriorly
❺ Drive into your heels and squeeze

your glutes to stand back up in the
starting position
❻ Repeat this exercise for 10 reps

Posterior Pelvic Tilt Routine PMC

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© 2019 PrecisionMovement.

This routine works to:

Technique Reps / Hold Time

Pressup to Ab Stretch (0 – 1st Minute) 10 reps

Superset Bent-Knee (3rd – 5th Minute) 10 reps

Prisoner Deadlift 10 reps

Prisoner Squats (5th – 6th Minute) 10 reps

© 2019 PrecisionMovement.coach Page 2

❶ Lay face down on the ground and

❷ Gently work on thoracic extension

❸ Gently increase the range of

❹ Aim for about 10 reps of this

© 2019 PrecisionMovement.coach Page 3

❶ Lay flat on your back with your legs

❷ Flex your hip so there is a 90° angle

❸ Make sure you maintain the natural

❹ Once you have an anterior tilt,

❺ Repeat this 10 reps per side

❻ Once you feel your pelvis start to

© 2019 PrecisionMovement.coach Page 4

❷ Aim to achieve a slight anterior

❸ With your hands under your lumbar,

❹ Take your hands away now and

❺ Using your arms, your core and your

❻ Repeat this movement for 10 reps

© 2019 PrecisionMovement.coach Page 5

❷ Retract your shoulders back and

❸ Bend your arms and raise your

❹ Hinge at the hips and focus on

❺ Make sure your elbows stay

❻ Squeeze your glutes to help drive

❼ Repeat this exercise for 10 reps

© 2019 PrecisionMovement.coach Page 6

❶ Stand in a comfortable position

❷ Retract your shoulders back and

❸ Descend into the squat making sure

❹ Make sure you stop the squat

❺ Drive into your heels and squeeze

❻ Repeat this exercise for 10 reps

© 2019 PrecisionMovement.coach Page 7

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