Lying Anterior Pelvic Shift Hold
Lying Anterior Pelvic Shift Hold Exercise Description
The Lying Anterior Pelvic Shift Hold is a controlled supine drill that teaches you to tip the pelvis into anterior tilt while keeping the rib cage quiet and the hips on the floor. It builds lumbopelvic awareness by increasing the natural lumbar arch slightly, without lifting the pelvis or compressing the lower back. Primary contributors to anterior tilt are the lumbar extensors and hip flexors; the abdominal wall provides gentle bracing to prevent excessive rib flare. Keep the motion small, smooth, and pain‑free so you learn to move the pelvis independently of the thorax and legs. This body‑weight position is useful for practicing precise pelvic control and breathing in a stable setup. ([journals.lww.com](https://journals.lww.com/nsca-scj/fulltext/2010/08000/exercise_strategies_to_prevent_the_development_of.6.aspx?utm_source=openai))
- Muscle Groups: Back, Hips
- Target Muscles: Longissimus, Psoas Major
- Assisting Muscles: Iliacus, Iliocostalis
- 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: Stretching
- 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 Hold Exercise
‘- Lie on your back with knees bent, feet hip‑width, and arms relaxed at your sides. Level your pelvis and keep the back of your head and sacrum on the floor. ([acefitness.org](https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/7/supine-pelvic-tilts/?utm_source=openai))
– Set your rib cage: take a soft breath out to let the ribs settle without flattening your low back.
– Without lifting your hips, gently rotate the pelvis forward (ASIS rolling down toward the floor) to create a small, comfortable increase in your lumbar arch. Keep the sacrum heavy on the floor. ([acefitness.org](https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/7/supine-pelvic-tilts/?utm_source=openai))
– Lightly brace the abdominals to prevent rib flare as you hold the anterior tilt. Breathe quietly through the hold. ([acefitness.org](https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/7/supine-pelvic-tilts/?utm_source=openai))
– Keep knees and feet still, shoulders relaxed, and the motion confined to the pelvis and lower spine.
– Return smoothly to neutral by easing the arch, maintaining slow, controlled breathing throughout. ([acefitness.org](https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/7/supine-pelvic-tilts/?utm_source=openai))
Lying Anterior Pelvic Shift Hold Tips
‘- Start with your pelvis level, knees bent, feet hip‑width, and the back of your head and sacrum resting on the floor.
– Take a soft breath out first to let your rib cage settle without flattening your lower back.
– As you tilt, gently roll the ASIS (front hip bones) down toward the floor to create only a small, comfortable increase in your lumbar arch.
– Keep your hips down and your sacrum feeling heavy on the floor so the pelvis does not lift.
– Lightly brace your abdominals to keep the rib cage quiet and prevent rib flare during the hold.
– Keep the motion small, smooth, and pain‑free, focusing on moving the pelvis independently of the thorax and legs.
– Keep your knees and feet still and your shoulders relaxed so the movement stays in the pelvis and lower spine.
– Breathe quietly and steadily throughout the hold instead of holding your breath.
– Return to neutral by gradually easing out of the arch, maintaining slow, controlled breathing.
– Use this stable lying position to practice precise pelvic control and coordinated breathing.
Lying Anterior Pelvic Shift Hold Beginner Introduction
The Lying Anterior Pelvic Shift Hold is a gentle, floor-based bodyweight drill that highlights precise control of the pelvis and lower spine. Performed on the back with the knees bent, it centers on a subtle forward rotation of the pelvic bowl while the hips remain grounded. This creates a modest increase in the curve of the lower back rather than a large lift. The lower back muscles and hip flexors take on most of the effort, while the abs provide light support so the front of the ribs does not jut upward.
This exercise emphasizes awareness more than intensity. The movement is deliberately small and controlled, encouraging the pelvis to move without large shifts in the chest, legs, or feet. Breathing stays relaxed throughout the held position, helping the body sense how the rib cage, lower spine, and pelvis relate to one another in a steady setup. Over time, this can enhance coordination and body awareness around the midsection, hips, and lower back.