Anterior Pelvic Tilt — Causes, Fix & Free AI Check
What is Anterior Pelvic Tilt?
Anterior Pelvic Tilt is when the pelvis tilts forward, causing the belly to protrude and the buttocks to stick out while the lower back over-arches. It makes the lower belly appear larger regardless of actual body weight, sometimes called 'duck butt' posture. Very common among people who sit for extended periods, it's one of the main causes of lower back pain. It develops when hip flexors shorten while the abdominal and gluteal muscles weaken, pulling the pelvis forward.
Self-Check Method
Wall test: Stand with your back against a wall and try to slide your hand between your lower back and the wall. If a fist fits through, anterior pelvic tilt is likely. Normally, only a flat palm (about 3-4 cm) should fit. Side check: Look at your profile in a mirror. If your belt line tilts forward and your belly protrudes, you likely have anterior pelvic tilt. A side photo on Posture Check lets AI analyze your pelvic tilt for reference.
Main Causes
Prolonged sitting shortens the hip flexors (iliopsoas), which pull the pelvis forward. Simultaneously, the abs and glutes weaken and can no longer hold the pelvis in neutral position. Frequently wearing high heels shifts the center of gravity forward, tilting the pelvis. Exercise habits that over-arch the lower back (e.g., excessive lumbar extension in deadlifts) also contribute. Insufficient abdominal recovery after pregnancy can cause anterior pelvic tilt to become permanent.
Corrective Exercises
Hip Flexor Stretch: In a lunge position with the back knee on the floor, push the pelvis forward. Hold 30 seconds, 3 sets on each side. This lengthens the shortened iliopsoas and lets the pelvis return to neutral. Plank: Hold for 30-60 seconds to strengthen the core. Tuck the pelvis slightly under to prevent lower back arching. Glute Bridge: Lie on your back with knees bent and lift your hips. Activating the glutes provides the strength to hold the pelvis back. 10 reps, 3 sets. Getting up every hour for a 30-second stretch is the most effective long-term habit.
Check with AI
Take a front photo on Posture Check to check pelvic symmetry, and add a side photo for reference on front-to-back pelvic tilt. Re-measuring every 2-4 weeks after starting correction exercises helps track your improvement objectively.
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Go to AnalysisFrequently Asked Questions
How do I know if I have anterior pelvic tilt?
From the side, if your belly sticks out and your lower back has an exaggerated arch, you may have anterior pelvic tilt. Standing with your back to a wall, if more than a palm's width fits between your lower back and the wall, it's likely.
Does anterior pelvic tilt make your belly stick out?
Yes, anterior pelvic tilt makes the lower belly protrude regardless of actual body weight. The forward tilt of the pelvis pushes the abdomen forward.
Can anterior pelvic tilt be corrected?
Yes, with hip flexor stretches and core/glute strengthening exercises. Reducing prolonged sitting and taking stretch breaks every hour also helps significantly.