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Anterior Pelvic Tilt Fix (COMPLETE Routine!)
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- Опубликовано: 3 июн 2020
- Do you struggle with anterior pelvic tilt during squats? Today Dr. Aaron Horschig breaks down what this fault looks like and 3 ways you can go about fixing it!
1) Proper stretching of stiff over-facilitated hip flexors.
2) Glute strengthening
3) Movement re-education cues.
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Music credits
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The #SquatUclub is now on RUclips! As soon as I upload a new video, "like" it and comment with the hashtag #SquatUclub ASAP. I'll pick amongst those who do so within 1 hour of the video going live and pick one winner to start working on whatever you need help with (squat technique, an achy hip, help with back pain during deadlifts, etc). You must be SUBSCRIBED to my RUclips channel for a chance to win. Turning on notifications by clicking the little bell next to the SUBSCRIBE button on my channel will make sure you can be first in line to win every time!
I’ll reply under the winners comment - so make sure you keep up on your notifications!
This videos winner is Connor Weis
Can I use the same if I have loss of lordosis ?
Hey man I have a question. You had but wink in this video and that's exactly what happens to me unless I exaggerate some anterior tilt. I have a necessary widened stance and outward pointing toes due to my bio-mechanics.
@@cook6712 interesting. I too thought I saw a but wink and wondered if this wasn't the best demonstration of a proper squat. But I'm sure no expert so not sure.
You guys ran out of hip flexion - too deep in the squat
I swear you are reading my mind. Almost every one of your videos directly addresses issues I have when lifting.
I'm so glad to help!
Amen
Wow that hip stretch tip is so critical. I just did it and its already made a significant difference. Thank you so much! You're truly a lifesaver
Have anterior pelvic tilt which was contributing to lower back pain while running, squatting, cleans, snatches, and especially dead lifts. Went to physical therapy and this is exactly the stretch I did over and over. Also hit deadlift a heavy with significantly reduced weight to concentrate on form and build up the hamstrings and knock back the quad dominance.
looks like i have the same issue so i will start doing the stretch over and over from now on.
Did the pain go away?
@@Rodrigoooous Better but not gone. I do crossfit frequently and my back would cramp up on some movements - especially when combined with running as the hamstrings and glutes got tired. The only way I could make it go away was to lay flat on my back and thrust my hips up - like he does in the video. These days I feel it but don't have to stop mid workout and lay down. I haven't been good with ongoing stretching but that's because much of the pain has gone away.
I also try to actively engage my core and glutes while standing. If I don't think about it, I'll catch myself standing "swaback". Being mindful of it helps condition my brain to stand differently which has also helped. Many times while out and about and standing for long periods my lower back would start to ache. It's gotten better but still happens if I don't actively think about it.
@@brianmonticello5510 Have you tried hanging on a bar?
@@brianmonticello5510just leave crossfit
1:47 1/2 Kneeling Hip Flexor. 5-10 seconds - Brace core, squeeze glutes.
3:00 Banded Bridge. 10 seconds, 20 reps - Push through toes, brace core, squeeze glutes, flat back.
4:24 Squat - stand tall, neutral position , breath into and brace core, sit hips back slightly.
Tks friend! You’re a real friend
This guy is brilliant, love that he acknowledges the work of others too. Such great humility.
Had to relearn how to squat and for the first time in a long time after squatting I don't have back pain. Huge thanks to this tutorial!
The toughest part for me is keeping glutes and hamstrings tight on the way down. It's really tough for me . I had no idea I was doing this wrong for years and now I have low back pain.
What is the situation right now?
I'm right there with ya, a year late. It's a big confidence killer for me. Almost feels like having to learn everything over again
@@ejfields7666 same i squatted 225 for the first time recently and my back was bothering me afteri always thought i jus had a bad side profile or something but after lookin into it, nope; i sit too much and now i feel goofy doin all these stretches and ass workouts lmao
Glute bridges turn your butt on. I leave the band on my knees so my brain has something to focus on. This keeps those muscles from shutting off and reverting to quad and back to get the reps. Hope this helps.
@@tomuncc I'm good now made hella.gains
I'm looking forward to starting squatting again with really light weights and your technique so I can do it properly. It's so nice to see people promoting good technique over "how to increase weight"
I was always told to stick the but out as much as possible. This info corrects that. Many thanks Doc.
WAIT FOR A video HOW TO FIX LATERAL PELVIC TILT. SO COMMON ISSUE, HOPE AARON MAKE THIS VIDEO
Love all your content on social media and RUclips, especially your latest with Martins Licis! Would you be able to do a video on explaining how to brace your core and why it’s so important please? I would love you your take on how to coach people to brace your core!
He has a video on this topic
A complete explanation and solution. Great video!
I'm getting into rapier and longsword fencing and holding a squat for hours of training is misery on my lumbar and its hard for me to move as i should. So here I am to try and correct it.
The doc shows us how to get a strong stroke game
Well he does have a "D"- PT
@@davidmargaryan3809 hahaha
😂😂😂
Hahahahaha
Would of Loved for you to address the Low bar squat as well. Most accomplished powerlifters (me) do a very high percentage of Low bar squats and generally Only Low bar on Meet day.
Low bar has the propensity to create an increase in lordosis and then anterior pelvic tilt.
Where as, Front squats on the other hand, literally demand a very neutral spine to execute.
Would Love to hear your thoughts
Great work with mirabai chanu ❤️
I haven been diagnosed with 2 little lumbar disc protusion, between L3-L4 and L5-S1, and im sure its caused by the lumbar hyperlodosis I allways had during squats. This video is gold, ty so much for the information, and i hope its not late for my lower spine.
How are you now sir?
try chiroplast (manual therapy), did almost wonders for me
This would explain why i can never feel the muscles in my butt when I'm exercising.
Suggestions for loud cracking, crunching knees? This recently developed the last few months. No pain but its concerning how loud it is, with and without weight on my back. I've been stretching surrounding muscles, using knee sleeves, doing banded terminal knee extensions, and warning up glutes with x banded walks sideways (or hip circle walks).
Could just be scar tissue trying to slide on the patella. That’s my best guess. I’m no doctor
See Kneesovertoesguy
Brother please please please make one video on lateral pelvic tilt
This video is unreal! So informative and overall just extremely helpful! Thank-you so much 🤗
I Nees to fix this . Cause everybody told me to hinge thru hips first and then squat and never felt my hams or glutes engaging, now i know why
This is my problem. Great video
I want to see if you are able to do what are you suggested with a real weight
I have been following your videos in Instagram from the last one year and it prompted me to check for your channel here on RUclips. Glad it is available and subbed instantly. BTW thank you and great work Doc! Binny Douglas, India🖖
resistance bands first, mimicking a squat. master it with proper form. i benefited bigtime
That stretch just saved my butt, well my back even! My Erector Spinae muscles are spasming really bad. Can barely move and walk. But ran through the first 2 exercises and i feel a bit of releif. 🙏🙏 I'll be focusing harder on no tilt during squating in future. Surfing doesnt help, intentionally adding tilt to avoid cervical damage 🤣 everything so complicated haha
Very good advice. From someone who had APT, your advice is super solid for fixing it.
@@JAMuUP basically strengthening the glutes, hamstrings, hip flexors, and core while stretching the hip flexors.
@@JAMuUP Personally, I have been on a structured strength training program the last couple of years and the heavy focus on the posterior chain has definitely helped a lot.
I'd say glute bridges and planks are a good start for strengthening the glutes. The kneeling lunge hold and couch stretch will be good for loosening the hip flexors. That alone should rectify the problem, but ultimately just focusing on the posterior chain in your workouts is what will really fix the problem long term.
@@JAMuUP hypers are good. I’d say RDLs over DLs are better considering it’s more of a hip hinging motion compared to the conventional DL. Pull ups are good but won’t help with the APT. Most people who plank overestimate how long they can hold it. I’d start with 20-30 second holds (strict meaning not letting the back sag).
hip thrusts with light weight so you can strengthen the glutes (light weight since going too heavy with an already weak glutes is going to tax your lower back even more).
Lying leg curls to work the hamstring part around the knees.
@@JAMuUP no problem dude just make sure to keep the loads and volume on the lighter side in the beginning and slowly work your way up from there and you will have noticeable improvements before you know it.
One reason why oeople often have anterior pelvic tilt when they squat is becaue they are told to be very upright!
Yeah i always tried so hard to keep my lower back straight i actually overarched it
@@gvngbvngiggy that sounds like posterior pelvic tilt , so. lower back arcing in a way that points behind them which could happen.. It needs to be neutral. Some people do anterior pelvic tilt which gets their upper back upright but their lower back arcing in a way that points in front of them. With Posterior pelvic tilt the lower back would be straighter than with anterior pelvic tilt, but, as you indicate, is wrong, and worse than anterior pelvic tilt.. Traditionally done Sit ups are seen as bad because of the posterior pelviv tilt
You’ve already been helping me a lot and appreciate all your help.
I have a question: you mentioned that hamstrings and glutes may feel tight but they aren’t the cause of the pain/tilt.
I have this exactly. I am wondering why it is that they feel tight and why you suggest strengthening instead of releasing?
I’ve had maybe 10 physiotherapists and they’ve all been confused with why my hamstrings/glutes are so tight.
The tilt is causing them to feel tight. If you look at an APT diagram, it's basically putting a permanent stretch on the hamstring
Exercises:
1/2 Kneeling Hip Flexor @ 1:39
Banded Bridge @ 3:15
Correct Form to have while squatting @ 4:50
Hey Bro. I just want to say a great video, well explained.
Thank you professor of Squat University
Dr. Horschig, can you make a video addressing how to hip hinge properly? Through this video I realized what my problem is, but once I brace my core, I don’t really know if I’m hip hinging correctly, and I juts end up with back pain. Thanks!!
Doctor I really appreciate you. Thanks for the right guidance!
Could you please make a video on How to Increase Muscle Strength and advices...
You're so welcome! I'll see what I can put together!
My abs spasm and vibrate badly when i do deadbugs or hollow body holds what can be the cause how do i stop that?
I’m am a new subscriber and very impressed.
Awesome content !!! Can you do something on rounded shoulders or forward head posture. Thanks.
Thank you! And I'll see what I can do.
Quality content as always, thanks.
You’re welcome bro
Hey, how about the posterior pelvic tilt? Please do a video on that!
Could you do a video on flat feet, inward knees, poor external hip rotation?
Thats exactly what I need
I am so confused 😭 did you do a slighty butt wink in the end of the squat? Is that bad too?
I am binging on these videos trying to figure how to squat without lower back pain 🥹
Dr. Aaron and the team helped me in so many ways that only God will be able to pay you guys back.
What do you mean by that? Did this routine fix your anterior pelvic tilt?
Super great stuff.
The only thing I dont agree is the 30 kg weight.
If someone has ATP should focus on clear technic all the way with just bar.
After being able to do 20 clear ones in row then he/she can come back to weight.
.....
It is very easy to come back to old one bad mind pattern when the body gets tired.
I noticed this condition is common to guys? I'm a girl and my yoga teacher noticed how bad my APT was... eversince then I'm so concious abt my form and posture. I will give this exercise a try.. thank you!
Have you managed to fix it?
Tx doc. Great content. Your video on ankle mobility is great. But instant relief w band joint mobilization is always followed by pain, is that a good sign (adhesions breaking) or just wrong technique ?
Any recommendation for the band? Do they come in different levels of resistance?
Just here to see this has helped get rid of lower back pain for anyone ?
Another excellent video.
Thanks so much for this video
You're so welcome!
Ooof just doing the posterior tilt and my rectus femoris was burning, not so much my psoas. I do use a pso-rite.
Amazing video doctor! Is the feeling of "tight" hamstrings a result of them being overstretched due to the anterior pelvic tilt pulling on them excessively, or is there no relation at all? I have an anterior pelvic tilt (weak glutes for me), and I actually do the opposite when I squat. My lower back goes into posterior pelvic tilt whenever I reach 90 degrees of depth, and also when I hinge at 90 degrees. I can't maintain a neutral spine at the level of depth. Is there an explanation for that?
not likely to have correlation since anterior pelvic tilt in most cases is mainly about hip flexors, glutes, abs and the erector, though others can be a factor too. tight hamstring can be a result of weak glutes since they compensate all the work which should have done by your glutes, again, it really depends on your situation to find out what is the root of the problem. there are many screening videos from doctor about this! about your lower back goes posterior pelvic tilt, there can be many causes, from hip mobility, ankle mobility to shoulder mobility. they can all affect your movement. but in most cases is about ankle mobility according to my experience. your knee cannot travel forward so your hip run out of space which it is capable of. try to do some ankle mobility exercises if that's the case for you. again, better do some screening to find the root cause! hope it helps!
How would you fix anterior tilt when deadlifting? Particularly with a conventional stance
I have never been able to feel my glutes during bridges
Beautiful, just amazing
Shout out to Dr Mike Reinhold! Love it
Very informative I have to relearn alot of things how to walk is one of them 😂
Hi Doctor,
Can you talk about swayback? Please
Hey Aaron can you do a video about Proper Breathing techniques for squat and deallift?
What about lying on the floor with foam roller under butt one leg pulled to chest other stretched out straight? Great video thanks
Well done! Thank you🎉
No matter how much padding I add to the downed knee in the hip flexor stretch (aka 90/90), it always seems to hurt. I can comfortably kneel on both knees without any pain.
that might be a different issue in regards to your knee pain
Great video.
How many times per week should you do the hip flexor stretch/banded glute bridge routine? Only on leg day or more frequently?
Curious about this too
#squatuclub exactly what I been needing !!! I can keep spine in position during lifting but after I do notice a slight tilt during normal activities
Glad to help!
How about diagnosing basic squat weakness ?
Doctor hello aaron please some people are suffering from snapping triceps syndrome about 35 percent of lifters please do something about that since they say on internet there is only surgery
Guys, I bulged my disks on lower spine because i was tucking… please pay attention to this video!
what about posterior pelvic tilt?
شكرا
can you do a video to fix posterior pelvic tilt please🙏🏻🙏🏻
I was taught to squat with anterior pelvic tilt-like anterior pelvic title was a checkpoint! Oh, high school gym class...
Absolute legend
I'm disturbed by APT, I stretch my quads, i know how to brace propely and have a stable core. My apt causes my lowerback to hurt so much it is difficult to walk after heavy benching or even pull ups! It is not getting fixed and I am mentally disturbed, someone please tell a solution.
Amazing (Brazil here)
Thank you!
Ive had anterior pelvic tilt for years.
How long did it take to fix it?
Dude does it again
Hey Doc, could you make a video related to this on low bar squats? Because i find many tutorials that explains this type of squat with a lot of hip movement, you know what i mean? It would very awesome!
Same thing. Low bar squats for me and low back pain
thanks
Hi coach, can you recommend a weightlifting book, and strength and conditioning?
My problem is on the way up I tend to lean a little forward
Nice video
excellent thank u very much
Can you show us how to fix rib flare
at 5:12 isn't it bad for your knees to go that far past your toes? Or is that an old way of thinking?
Great video, can you show how we could use this with low bar? I understand it’s the same basics, however it seems much more difficult to keep the spine neutral when low bar squating(butt wink and hip tilt for example).
You bet - i'll see what I can put together.
Proper bracing will fix your issue
Everyone have butt wink
I would also like to see something about butt wink at the bottom of a squat. I guess it's ok if you show it this way, but I just feel like there is flexion following in low back
How often should these exercises be done??? Is daily best?
Fuck yeah man. Straight to the point, super helpful
That kneeling exercise, why do I feel it more in my quad than anywhere in my hip? Am I doing it right? I feel my quad tense up and is rock hard, but nothing in my hip area. Is that correct?
How about if you not a squatter. Meaning you straight up have an anterior pelvic tilt. I can do the 1st 2 exercises. How about a front plank as a 3rd ? Would that work to help as well ?
Youre a legend.
Front squats force the torso to stay up right. Is it not the case that front squats would be better for people with APT?
Awesome vid. I struggle with this but on top of the tilt one side is higher than the other in the front of the hips. When I can even them out knee pain goes away. Difficult. Any tips?
I have been struggling to find answers to what has been going on with my gait and feet. I have seen soo many people trying to find out what is going on and I even ended up having surgery on my right foot(tarsal coalition), and I am still having issues and have no answers. I am pretty sure now that I am overpronating causing flat feet. Not sure but thinking it could be related to something in my hips maybe(hip flexors, TFL, glutes, etc) I am in desperate need of help and some answers. Do you have any ideas of what I could do to figure this out.
My hip is rotated backwards by about 20-30 degrees. It's not titled up or down but more to left. I'm not sure how to explain it better. If i draw a straight line from my chin to my groin, my belly button is two inches to the left. If that makes any sense? Im not able to find any videos on that. Is there a name for it. I'm searching using the words " hip rotation" but all videos are about tilted hips.
Ah man i just done a physio referal and put anterior rather than posterior tilt as i thougbt it be the direction that it points towards would ve what defines it.
I.e where the bottom points not the top
Will a Lumber Denneroll help correct an anterior pelvic tilt or will it make it worse
Would this be the same for Lateral Pelvic Tilt??
How do you fix hip shift during split squat?