Debunked - Weak Glutes Cause Anterior Pelvic Tilt! - (Find out the REAL cause)
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- čas přidán 2. 08. 2024
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Have you ever wondered what anterior pelvic tilt really is? It occurs when your pelvis tilts forward more than the normal 15-20°, affecting your posture. But here’s the myth: many believe it's caused by weak glutes and abs, leading to tight hip flexors and back muscles pulling the pelvis forward. Let’s dig into the truth.
Myth-Busting Step 1: Counter-examples
Contrary to popular belief, even athletes like Usain Bolt and Michael Johnson exhibit anterior pelvic tilt, despite their incredibly strong glutes. Why? Because this posture can be advantageous for force direction into the ground, especially for elite athletes.
Myth-Busting Step 2: Research
Research studies show that there isn’t a significant link between anterior pelvic tilt and glute activity. Torque measurements for various hip movements didn’t show a strong correlation with resting anterior pelvic tilt.
Myth-Busting Step 3: Try It For Yourself
The idea that active glutes can automatically relax hip flexors and low back muscles is debunked. Try squeezing your glutes while maintaining an anterior pelvic tilt - it's possible due to a phenomenon called co-contraction, where opposing muscles contract simultaneously.
So, What Causes Anterior Pelvic Tilt?
The real culprit is often a forward displacement of your guts in space, leading your body to adjust its position. Genetics, stress-induced tension, and habitual posture play significant roles in this. It’s not about weak muscles, but how your body accommodates this positional tendency.
What Can We Do About It?
While exercises alone might not be the magic solution for everyone, they can help increase awareness of your body's position. The goal of these exercises is not to build strength but to connect with your body, release tension, and achieve a more neutral posture. These exercises, such as the Hamstring Bridge, Standing Back to Wall Reach, and Standing Supported Posterior Expansion, can be practiced with a relaxed, meditative attitude.
Remember, understanding your body and its unique needs is key to addressing anterior pelvic tilt effectively.
00:00 - Intro
00:32 - What is anterior pelvic tilt?
01:49 - What is the myth?
03:07 - Myth-busting Step 1: Counter-examples
03:53 - Myth-Busting Step 2: Research
04:24 - Myth-Busting Step 3: Try It For Yourself
05:57 - What actually cause Anterior Pelvic Tilt?
08:11 - What can we do about it?
08:59 - Hamstring Bridge
12:31 - Standing Back to Wall Reach
14:38 - Standing Supported Posterior Expansion
16:05 - Outro
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
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Thank you, Greg. I always like the exercises that encourage relaxing rather than exerting, the world needs more of them.
Relax into the position you want, then learn to exert in it and out of it, without getting stuck in any one mode!
Hi Gregg, how long should we be doing each excercise everyday and how many reps?
Anterior pelvic tilt for me is more anatomical. It's my natural positioning. It's not a problem until it becomes a problem..which it has lol
Thank you for sharing this knowledge!
Regardless of anatomy, weight distribution and center of gravity rules all
@@ChaplinPerformance Absolutely..I have issues from it and others may not...not fair but tools and knowledge like this video made a huge impact in the best way!
Thank you for sharing your knowledge. You’ve done a great job explaining the possible root causes. In my experience, stress can certainly be a factor in exacerbating APT which is then doubled when bad move meant habits start to recruit the wrong muscles. Been working at this for a while and I believe muscle strength may be one small piece of the pie where relaxation, and proper muscle activation are equally valid keys. The exercises you demonstrated are reminiscent of PRI exercises to restore movement function.
What about the feet?
Greg is completely right holding tension can lead to anterior pelvic tilt yes semi supine grounding gentle pelvic contraction breathing out deep abdominal connection letting go of tension and holding. Matt the pilates teacher
Thanks Matt! Appreciate you 🙌🏼🙌🏼
Hi Greg, very informative video. may I ask what is the purpose to move the knees forward during the hook lying position? 😊
Mainly helps to engage internal rotation/hip extension musculature
How would chronic.shallow breathing contribute? From years of prescription xanax? Like I'm 40 now and those started when i was like 20
Greg have you suffered a inguinal hernia. As this is good for this
I have not
Leaning back the wall, and incorporating breath work is my favorite. Great self regulation strategy.
Side note: can you address the opposite, posterior pelvic tilt?
We will have to do a posterior tilt video soon
My tilt seems to be due to flat right foot. Or is that not an issue
They may or may not be related
My hip flexors are super tight from sitting down all day, making it impossible to correct anterior pelvic tilt without also stretching those
You could also consider learning how to relax the hip flexors when sitting, negating the need to stretch. Or simply take more frequent breaks. Since I started that, I haven’t had to stretch my hip flexors at all
@@ChaplinPerformanceyour next video ..
Agree
👏👏👏👏🤸
"Technologically advanced squishy toy" 🤣 lol that was hilarious, I wasn't expecting that.
As interesting as this sounds, I think you're confusing cause and effect. You say muscular imbalances/weaknesses aren't the cause, but the contents of the belly being shifted forward. But that is an effect, not a cause. It happens for a reason. The reason for that are the weak muscles, because strong muscles would be able to keep those contents in place and not give in for everything to fall forward.
After an injury 2 years ago (I've been working out for 15 years) I could observe my posture falling more and more apart. That injury was at the area of the sacrum (no fracture, just impact-trauma) which lead to pain in my sacrum, lower back and a part of the left glute, resulting in my body shutting down these muscles. As a result I went into an anterior pelvic tilt and then later into a swayback. I could reverse the latter and am now working on the anterior pelvic tilt. I have indeed a very tight right psoas that I could relief somewhat by stretching it a lot, and I also have underactive glutes which I am now training to use more in daily movements and exercises.
Why would you see anterior pelvic tilt in someone as strong as Usain Bolt?
I don’t think you’re suggesting he has “weak” abs and glutes. I mean the guy propels himself forward by applying forces with his hips that you and I will probably never dream of…
It sounds like you are speaking about a specific partner of pain inhibition that is associated with the change in your positional tendencies… in that case, I’d put pain as the “cause,” still not weak muscles. In the absence of pain, the muscles themselves would likely perform fine
@@ChaplinPerformance Usain Bolt doesn't suffer from anterior pelvic tilt. You took pictures of him running, but you said yourself that going into an anterior pelvic tilt has something to do with being in a better position to generate force into the ground. If you look up what he looks like standing still, he has a very upright posture:
upload.wikimedia.org/wikipedia/commons/thumb/3/33/Usain_Bolt_2012_Olympics_1.jpg/200px-Usain_Bolt_2012_Olympics_1.jpg
That being said, today at the gym I tried to relax my lower back on the treadmill at walking speed, after watching your video and one from Zac Cupples both stating the back being over-active, and by relaxing the lower back I immediately felt how the glutes and legs kicked more in to carry my body while I got into a more neutral upright pelvic position. I felt it specifically today because I still have sore glutes from yesterday's leg-day, so the shift in what muscles are carrying my weight was really noticable.
I would view this as a hint that maybe, if the glutes are underactive, the lower back increases the tension while the hip rocks forward, which then leads to anterior pelvic tilt. I can only say that when I had my injury back then, the main spots of pain were the sacrum/glutes and the lower back, so going into an anterior pelvic tilt might was a strategy of my body not to trigger that pain. But in the same time probably the glutes became underactive and the lower back got over-active to compensate the posture, which lead to pain.
@@ChaplinPerformance It's also worth mentioning that breathing exercises against rib flare (which I still have a bit after the injury messed up my posture) combined with relaxing the back muscles did immediately show good results today too.
But as it then shifts the weight/tension from the lower back to the glutes, legs and transverse abdominis, I think these muscles should be physically able to support that posture for long term success.
Which would be difficult if the hip flexors are tight, pulling the hip forward and down, while the abs are not able to pull the contents of the belly back against gravity, and the glutes not being able to help with carrying the spine in a more neutral position.
@@ChaplinPerformance I don't know if you deleted my other comment or if CZcams did something wrong (because yesterday it was here), but I also pointed out that Usain Bolt doesn't have an anterior pelvic tilt. You looked at pictures of him running, but as you said yourself, the posture enhances getting force into the ground. If you look up pictures of him where he stands still, he's standing very upright with a neutral hip position. He in fact even looks like a prime example for an upright posture.
I also stated that I tried to relax my back muscles on the treadmill (at walking speed) and allowed my body to "fall" into a neutral hip position, and that I could feel very specifically how the glutes and hamstrings kicked in to carry the weight, because the lower back wasn't compensating anymore. I felt it that strong because I was still sore from leg day from the day before; I think this is a good pointer at the glutes and hamstrings being more active in a neutral hip position, while vice versa they might be underactive and therefore weakened when in constant anterior pelvic tilt.