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Back · Mobility

Pelvic anterior and posterior tilt in the kneeling position

Pelvic anterior/posterior tilt in kneeling position, 3 sets, 10 repetitions per side

Illustration of the Pelvic anterior and posterior tilt in the kneeling position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 on each side

Description: Assume the kneeling position, with one knee on the ground and the other leg bent in front of you. Keeping the trunk straight and stable, perform a tilt of the pelvis forward (anterior tilt) then backward (posterior tilt) by gently activating the abdominal muscles to mobilize the lumbar region. Control the movement carefully without excessive arching of the back or compensating with the trunk.

Tips: Maintain a neutral spine at the start, breathe calmly, and avoid sudden movements. Focus on the sensation of mobility in the lower back while keeping the pelvis stable.

Progression: Gradually increase the number of repetitions or add a slight hold in the anterior or posterior tilt to strengthen muscle control.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Kneeling position with one knee on the ground and the other leg bent in front
Clinical goal
Improve lumbar mobility and pelvic stability
Also known as
pelvic tilt kneeling, lumbar mobilization kneeling, pelvic tilt anterior posterior kneeling

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.