3 Progressive Exercises to Correct Pelvic Tilt in Runners

James Dunne


United Kingdom

Running, Injury rehabilitation, Triathlon


James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, James introduces an exercise sequence that trains you to stabilise your core. Athletes sometimes transition into an anterior pelvic tilt when running, where their butts stick out behind them and the pelvis is no longer neutral. This is caused by tight hip flexors and poor neuromuscular control in the core.


To perform the first of James' corrective drills:


  1. Leaning forward slightly with your entire body, place your hands on a wall or another flat, vertical surface. Keep your posture straight from head to feet.
  2. Flex your knee to bring your thigh to hip height. Make sure your pelvis isn't tilted.
  3. Engage your core and keep your lower back straight. Then, push your heel down and back, and repeat the process.


Once you no longer need to lean against a surface for stability, perform this drill standing. Focus on hip flexion and extension while keeping your pelvis relatively neutral. 


To perform the most advanced exercise, place your hands on your raised knee at the beginning of the movement. As you drive your leg back, raise both hands overhead with upper body extension. Keep your core stable and use it to control yourself throughout the movement. Remember, don't let your core sag. Only your leg should be moving.


Use these running-specific exercises to see improvement in your running form.


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