Lying Alternate Posterior Pelvic Shift Hold

Lying Alternate Posterior Pelvic Shift Hold Exercise Description

The Lying Alternate Posterior Pelvic Shift Hold is a floor-based control drill that teaches you to set and maintain a posterior pelvic tilt while alternately unweighting each leg. It reinforces neutral lumbar alignment and pelvic stability through the abdominal wall (rectus abdominis, external/internal obliques, transversus abdominis) with assistance from the gluteus maximus and hamstrings to hold the pelvis in slight posterior tilt. The alternating leg action challenges your ability to resist lumbar extension and pelvic rotation, promoting precise hip movement without compensations. Emphasis is on low-load, isometric control: keep the lower back long and lightly in contact with the floor while the ribs stay “stacked” over the pelvis. Use calm, steady breathing so trunk pressure is managed by the abdominal wall rather than by bracing the neck or arching the low back.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Transversus Abdominis
Assisting Muscles: Biceps Femoris - Long Head, Gluteus Maximus
Stabilizing Muscles: Multifidus
Body Area: Upper Body
Body Parts: Core, Torso
Body Surface: Front, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Stretching
Functional Grouping: Core Stabilizers, Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Abs, Deep Side Abs, Side Abs, Stomach
Movement Direction: Rotational
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Lying Alternate Posterior Pelvic Shift Hold Exercise

‘- Lie on your back with knees bent, feet flat and hip-width, heels roughly under knees; arms relaxed by sides, palms down.
– Inhale quietly; as you exhale, gently posteriorly tilt the pelvis (tuck the tailbone) so the belt line moves toward the ribs and the low back makes light, even contact with the floor.
– Draw the lower ribs down so the rib cage stacks over the pelvis; keep neck and jaw relaxed.
– Maintain this pelvic position; lightly engage glutes and lower abdominals without pushing through the feet.
– Without losing the tilt, unweight or lift one foot slightly off the floor; keep the pelvis level and the lumbar spine from arching.
– Lower that foot with control, then alternate to the other side using the same small, smooth motion.
– Breathe steadily throughout; if the pelvis tips or the low back lifts, pause and re-establish the posterior tilt before continuing.
– Finish by placing both feet down, then slowly return the pelvis to neutral.

Lying Alternate Posterior Pelvic Shift Hold Tips

‘- Set your heels roughly under your knees with feet hip-width before starting.
– As you exhale, gently tuck your tailbone so your belt line moves toward your ribs.
– Aim for light, even contact of your low back with the floor rather than pressing hard.
– Draw your lower ribs down so they stay stacked directly over your pelvis.
– Keep your neck and jaw relaxed; don’t use them to help you brace.
– Lightly engage glutes and lower abdominals without pushing through your feet.
– When you unweight a foot, keep the pelvis level and prevent your low back from arching.
– Use a small, smooth motion as you lift and lower each foot.
– Breathe calmly and steadily so you don’t brace by arching your low back or tensing your neck.
– If your pelvis tips or low back lifts, pause, reset the posterior tilt, then continue.

Lying Alternate Posterior Pelvic Shift Hold Beginner Introduction

The Lying Alternate Posterior Pelvic Shift Hold is a gentle floor drill centered on precise control of the hips and lower spine. The body rests on the back with the legs bent and feet on the ground, while the pelvis is subtly tipped so the belt line moves slightly toward the ribs. In this position, the abs, side abs, and deep stomach muscles help hold the pelvis in place, with support from the glutes and hamstrings, so the back of the waist stays softly connected to the floor.

Once this stable base is set, the exercise uses small, alternating movements of the feet to challenge how steadily the pelvis and lower back can stay organized. The goal is smooth hip motion without the lower spine arching or the hips rolling from side to side. Light, steady breathing is an important element, so pressure through the middle of the body comes from the abdominal wall rather than from tensing the neck or lifting the low back.