Anterior Pelvic Tilt (APT) During Squats

Hi everyone, my name is Ismara and the following video will address a common issue that impacts squat performance and overall movement: Anterior Pelvic Tilt (APT). We’ll explore how APT presents itself during a squat, its biomechanical and anatomical implications, and how to correct it with effective exercise strategies."

What is Anterior Pelvic Tilt?
Anterior pelvic tilt (APT) occurs when the pelvis rotates excessively forward in the sagittal plane, often leading to hyperextension of the lower back. This posture results from muscular imbalances between tight and weak structures around the hips, pelvis, and lower spine. APT limits hip flexion and increases lumbar extension during squats, causing excessive loading of the lower back, restricting squat depth, disrupting the biomechanical alignment and movement efficiency of the pelvis and lumbar spine, and increasing injury risk.

Corrective Stretches for APT:
Glute Bridge:
How it helps: Strengthens the gluteus maximus, hamstrings, and erector spinae, helping counteract APT by pulling the pelvis into a more neutral position.
Hip Flexor Stretch:
How it helps: Targets the iliopsoas and rectus femoris, reducing their forward pull on the pelvis to aid neutral alignment.
Bird Dog:
How it helps: Strengthens the erector spinae, gluteus maximus, and core stabilizers, reinforcing neutral pelvic alignment.
Assisted Hamstring Stretch with Knee Bent:
How it helps: Improves hamstring mobility, reducing tension that pulls the pelvis into an anterior tilt during squats.
Supine Static Hamstring Stretch:
How it helps: Loosens tight hamstrings, allowing for better pelvic alignment and reducing compensatory movements in squats.
Supine Hamstring Knee Bent Stretch:
How it helps: Gradually stretches the hamstrings, improving flexibility and reducing tension that contributes to APT.

References
Adobe Stock. (n.d.). Hip flexor anatomy [Image]. Retrieved from https://stock.adobe.com/images/hip-flexor-...

Adobe Stock. (n.d.). Erector spinae muscles in isolation, rear view of upper back, human anatomy [Image]. Retrieved from https://stock.adobe.com/images/erector-spi...

Bodywork at Center. (n.d.). What is an anterior pelvic tilt and how to correct it. Retrieved from https://www.bodyworkatc.com/blog/what-is-a...

Shutterstock. (n.d.). Loop animation of a man performing an air squat, human biomechanics [Video]. Retrieved from https://www.shutterstock.com/video/clip-11...