Move · Videos · Technique · 8 min

Anterior Pelvic Tilt: Hip Flexor Stretch, Tilts and Dead Bug

Anterior Pelvic Tilt: Hip Flexor Stretch, Tilts and Dead Bug — video by Rehab Science Play · 8:22

Video by Rehab Science on YouTube · Open on YouTube

A board-certified orthopaedic physical therapist teaches three moves for pelvic position: a kneeling hip flexor and quad stretch, a lying posterior pelvic tilt drill, and a dead bug. He also notes that some forward tilt is normal.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • mat, wall

Good forBetter posture

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Step by step 6

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  1. Anterior tilt explained: the pelvis normally tips forward about 12–15 degrees, so some tilt is normal. 0:28
  2. Kneeling hip flexor stretch: squeeze abs and glutes to tuck the pelvis, then shift forward; hold 15–30 seconds. 2:09
  3. Quad add-on: keep the tuck and reach back for the ankle; do both sides and stretch daily. 3:08
  4. Pelvic tilt drill: lying with knees bent, tighten abs and glutes to roll the pelvis back and flatten the low back. 3:53
  5. Once that is easy lying down, practise the same tilt standing up. 5:33
  6. Dead bug: hips and knees at 90 degrees, abs tight, lower one leg at a time keeping the low back flat; 10 each. 6:07

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Squeeze abs and glutes to tilt the pelvis back before shifting into the stretch
  • Learn the pelvic tilt lying down first, then practise it standing
  • In the dead bug, keep the low back flat as each leg lowers

What it works

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Joints it uses 2 takes load

  • Hips takes loadkneeling hip flexor stretch, dead bug leg lowers
  • Knees takes loadkneeling stretch, heel-to-glute quad stretch
  • Lower back movespelvic tilts, dead bug
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Hold a wall in the kneeling stretch; learn the tilt lying down first

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Rehab Science; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety