Anterior Pelvic Tilt Fix
Reset your pelvis, eliminate lower back pain, and finally understand why your core exercises aren't working.
Anterior pelvic tilt, when your pelvis tips forward and your lower back arches excessively, is the hidden driver of most chronic lower back pain. It also makes your core exercises largely ineffective, because your hip flexors are so dominant they take over every movement. This 20-video program systematically releases the overactive hip flexors and reactivates the glutes and deep core that have gone offline.
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Your Program Guide
12 weeks
Program duration
5x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 19 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 7 exercises, about 19 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 6 new exercises come in, 5 drop off. Weeks 9-12: 8 exercises, about 19 minutes. 5 new exercises come in, 5 drop off. The other video in this program is an optional extra. Add it on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 7 exercises each session, about 19 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 19 min
Do these 7 exercises each session, about 19 minutes. Focus on learning good form.
Weeks 1-4
7 exercises
about 19 min
Your routine each session
- 1Static Back
- 2Supine Hip Flexor Release
- 3Pelvic Tilts
- 4Glute Bridge
- 5Dead Bug
- 6Bird Dog
- 790/90 Hip Stretch
Short on time? Do just Pelvic Tilts, Glute Bridge, Dead Bug, Bird Dog (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 6 new exercises come in, and 5 you have already learned drop off your list.
Weeks 5-8
8 exercises
about 20 min
Your routine each session
- 1Hip Flexor Lunge Stretch New
- 2Pelvic Tilts
- 3Glute Bridge
- 4Figure Four Stretch New
- 5Cat-Cow New
- 6Hip Hinge (Bodyweight Deadhinge) New
- 7Standing Hip Flexor March New
- 8Child's Pose New
No longer in your routine: Static Back, Supine Hip Flexor Release, Dead Bug, Bird Dog, 90/90 Hip Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Pelvic Tilts, Glute Bridge, Cat-Cow, Hip Hinge (Bodyweight Deadhinge) (about 7 min).
Phase 3StrengthDo these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 5 new exercises come in, and 5 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 9-12
8 exercises
about 19 min
Your routine each session
- 1Pelvic Tilts
- 2Glute Bridge
- 3Single-Leg Glute Bridge New
- 4Pigeon Pose (Hip Opener) New
- 5Cat-Cow
- 6Side Plank New
- 7Plank with Hip Extension New
- 8Split Squat New
No longer in your routine: Hip Flexor Lunge Stretch, Figure Four Stretch, Hip Hinge (Bodyweight Deadhinge), Standing Hip Flexor March, Child's Pose. You have learned these, so keep them for days you want extra work.
Short on time? Do just Pelvic Tilts, Glute Bridge, Single-Leg Glute Bridge, Cat-Cow (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Supine Groin Progressive.
Do any of these sound familiar?
- Exaggerated arch in the lower back at rest
- Belly that sticks out even when you're not overweight
- Chronic lower back tightness and pain
- Hip flexors that feel perpetually tight no matter how much you stretch
- Weak, underactive glutes
Why this happens
The root causes behind anterior pelvic tilt fix.
- Tight hip flexors from prolonged sitting pulling the pelvis forward
- Weak glutes and hamstrings that can't posteriorly tilt the pelvis
- Inhibited deep core (transverse abdominis) that can't stabilize the spine
- Tight lumbar erectors compensating for the instability
Why this works
Anterior pelvic tilt, where your pelvis tips forward and your lower back arches excessively, is one of the most common postural dysfunctions. It compresses the lumbar discs, strains the lower back, tightens the hip flexors, and even makes your stomach protrude. This program releases the tight hip flexors and activates the glutes and deep abdominals to bring the pelvis back to neutral.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
17 more videos included with purchase.
Unlock all 19 exercises
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Unlock all exercises, $97Key exercises in this program
Learn about each individual exercise in detail, with instructions, common mistakes, and variations.
Frequently asked questions
How do I know if I have anterior pelvic tilt?
Stand sideways in front of a mirror. If your lower back arches significantly inward, your belly sticks out, and your butt sticks back, you likely have anterior pelvic tilt. The program starts with foundational exercises that address this pattern directly.
I do a lot of core work already. Why does my back still hurt?
With anterior pelvic tilt, your hip flexors dominate most "core" exercises like crunches and sit-ups, which actually worsens the tilt. You need to release the hip flexors first, then reactivate the glutes and deep core in their proper role.
Can anterior pelvic tilt cause knee pain too?
Yes. When the pelvis tilts forward, it changes the tracking of the femur at the knee. Many knee pain issues trace back to pelvic alignment, if you have both, consider pairing this with the Knee Pain Relief program.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 19 corrective exercise videos
- Hip flexor release progressions
- Glute and core reactivation sequence
- Lifetime access on any device
- 30-day money-back guarantee
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