Lying Anterior Pelvic Shift
Lying Anterior Pelvic Shift Exercise Description
The Lying Anterior Pelvic Shift is a supine pelvic-control drill that practices a small, precise anterior rotation of the pelvis while the trunk stays quiet. It targets the hip flexors (iliopsoas, rectus femoris) and lumbar extensors that produce anterior pelvic tilt, with the abdominal wall providing gentle control so the rib cage doesn’t flare. Performed through a short, pain-free range, it builds awareness of lumbopelvic positioning and coordination between the hips and lumbar spine. Expect a subtle increase in the natural lumbar curve without pushing through the feet or lifting the pelvis off the floor. Use it to refine the ability to move at the pelvis on command, then return to a comfortable neutral.
- Muscle Groups: Back, Hips
- Target Muscles: Longissimus, Psoas Major
- Assisting Muscles: Iliacus, Iliocostalis, Rectus Femoris
- Stabilizing Muscles: Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Hips, Legs, Lower Back, Upper Legs
- Body Surface: Back, Front
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Spinal Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Hip Flexor, Lower Back
- Movement Direction: Rotational
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Lying Anterior Pelvic Shift Exercise
‘- Lie on your back with knees bent, feet flat and hip-width, arms relaxed at your sides.
– Find neutral: feel a light space under the low back; keep ribs softly down.
– Place fingertips on the front of your hips (ASIS) to monitor motion.
– Breathe normally; keep head, shoulders, and glutes relaxed.
– Gently rotate the pelvis forward so the ASIS tip toward your thighs, creating a slight increase in the low-back curve.
– Keep the rib cage from lifting; movement occurs at the pelvis, not the thorax.
– Do not push through the feet or drive the pelvis off the floor.
– Pause briefly in the end position without discomfort or pinching.
– Slowly return the pelvis to neutral with control (avoid posterior tilting past neutral).
– Maintain small, smooth repetitions; stop if you feel low-back strain or cramping.
Lying Anterior Pelvic Shift Tips
‘- Start with knees bent, feet flat and hip-width, and arms relaxed by your sides.
– Find a gentle neutral by keeping a light space under your low back and your ribs softly down.
– Place your fingertips on the front of your hips (ASIS) to feel the pelvis move.
– Keep your head, shoulders, and glutes relaxed while you breathe normally.
– Gently rotate the pelvis so the ASIS tip toward your thighs, creating only a slight increase in your low-back curve.
– Make sure the rib cage does not lift; let the movement come from the pelvis, not the thorax.
– Avoid pushing through your feet or driving the pelvis off the floor as you tilt.
– Pause briefly at the end of the tilt without any discomfort or pinching.
– Return the pelvis slowly to neutral, avoiding a posterior tilt past your starting position.
– Use small, smooth repetitions and stop if you feel low-back strain or cramping.
Lying Anterior Pelvic Shift Beginner Introduction
The Lying Anterior Pelvic Shift is a floor-based control exercise centered on gentle, fine-tuned motion of the hips while the upper body stays relaxed. The movement features a small forward tilt of the pelvis that slightly increases the natural curve in the lower back, all within a comfortable, non-strained range. Because the motion is subtle, it highlights precision and body awareness rather than effort or intensity.
This drill mainly engages the hip flexors and lower back muscles that create an anterior tilt, while the abs provide light support so the chest and ribs do not pop upward. It emphasizes clear communication between the hips and the lower spine, helping the body sense where the pelvis sits in space and how it can shift without bracing through the legs or lifting away from the ground. Over time, it can enhance the skill of moving the pelvis deliberately, then settling back into an easy, natural resting position.