What Pelvic Tilt Do You Have?
Spend five minutes on Reddit or Instagram looking for core workouts, and you’ll run into a flood of tutorials featuring bird dogs, dead bugs, and a whole lot of talk about pelvic tilt.
The problem most people face is that they are doing these movements without knowing which tilt their body actually has or what their spine and pelvis need in the first place. Let’s fix that.
So…What Is a Pelvic Tilt?
Your pelvis isn’t meant to be locked into one perfect position. It naturally tilts forward and backward depending on your posture, movement, and breath.
But when your body gets “stuck” in one of these patterns for too long, it can cause pain, tension, or symptoms like leaking, poor core engagement, and back discomfort.
What Is a Posterior Pelvic Tilt?
This is when your pelvis tucks under and your tailbone points downward. It’s the classic “flat butt” posture. Your low back loses its natural curve, and your lumbar spine gets pulled into flexion (rounded).
You might notice:
Lower back tightness or stiffness
A tendency to clench your glutes or hold your abs in all the time
Difficulty feeling your deep core activate (especially during breathing or movement)
Pelvic floor tension or pain
This pattern is super common in people who sit in a reclined position a lot or have been told to “engage your core” 24/7.
What Is an Anterior Pelvic Tilt?
This is the opposite—your pelvis tilts forward, your belly spills out, and your back arches too much. You’ll often hear people complain about:
Tight hip flexors
Low back pain
Feeling disconnected from their glutes or deep abs
That “my core is weak no matter what I do” feeling
If you’ve ever searched “anterior pelvic tilt Reddit” you’ll find thousands of people wondering why their workouts aren’t helping and it usually comes back to alignment, not effort.
Are Your Exercises Working Against You?
If you’re stuck in one pelvic tilt and just throw bird dogs or dead bugs into your routine without adjusting for your spine and breath, they might just reinforce the imbalance.
Let’s break it down:
🐦 The Bird Dog Exercise
A popular go-to for core + stability.
✅ Great for: Learning to stabilize your spine while moving your limbs.
🚫 Watch out if: You’re in an excessive posterior tilt and rounding your spine too much. You’ll miss out on activating key stabilizing muscles.
🔁 Try this tweak: Focus on keeping a neutral pelvis (not tucked under) and use breath to engage your deep core without gripping.
🪲 The Dead Bug Exercise
Another fan favorite for core control.
✅ Great for: Teaching your core to manage pressure while coordinating arm and leg movement.
🚫 Watch out if: You’re in an anterior tilt and your back is arching off the floor. You’re likely overusing your hip flexors.
🔁 Try this tweak: Instead of flattening your back aggressively into the ground, exhale gently to engage your deep core and allow a small, natural curve to remain.
Where Does Lumbar Flexion Come Into Play?
Lumbar flexion = when your low back rounds.
It’s not bad in moderation, but too much flexion from a posterior tilt can cause stiffness, limited mobility, or even pain with lifting or bending. If you're always in flexion, your spine doesn’t get to move well in other directions—and your core can’t support you properly.
Here’s what you should do…
Figure out your pelvic tilt first
Not sure? This is where a pelvic floor therapist or movement professional can help. You can’t fix what you haven’t identified.
Stack your breath and movement
Whether you’re doing bird dogs, dead bugs, or just standing in line, your breath is key to proper alignment and core support.
Use movement as assessment
If your back feels tight, your hips feel stuck, or you leak during certain exercises, that’s not random, it’s your body telling you what needs attention.
If you’re dealing with chronic back tension, pelvic floor symptoms, or feel like your core isn’t “kicking in” no matter what you try, start with alignment. Learn how your pelvis moves and how to support it.
Need help figuring that out? That’s what we do.
