Posterior Pelvic Tilt Exercise


The Posterior Pelvic Tilt Exercise demonstrates the posterior pelvic tilt, which helps to strengthen the muscles in your lower abdominal spine and stabilise your lower back.

It will help you learn how to position your pelvis properly, which is important for good posture and in preventing back pain.

The Posterior Pelvic Tilt Exercise forms part of the Golf Mobility series of innovative and dynamic exercises that will help to improve your joint and muscle mobility, improving your range of motion while increasing functional strength within the entire range of that motion – thus helping to prevent injuries and building the foundation for a consistent, accurate, and powerful golf swing.


Figure 1.  Posterior Pelvic Tilt Exercise Video.




Note that there should be no lateral spine tilt (away from the target) for this exercise.

Do not let your shoulders move during this exercise.



For an easier version of this exercise, see the Supine Pelvic Tilt exercise.


How Will It Benefit Your Golf Swing?

To build a great golf swing, you must learn how to move your pelvis into extension, flexion, and neutral postures.

Learning how to position your pelvis properly will enable you to keep your spine in a safer posture throughout the golf swing, and allow for better weight transfer to your lead leg (the left leg in a right-handed golfer) in the downswing.

Many golfers have a tendency to get stuck in an anterior tilt of the pelvis, causing too much curve in the lower back (known as hyperlordosis).  This position places greater stress on the joints in the lower back, and is often associated with lower back tightness or pain.

For more information on the perfect golf posture, see Golf Swing 101 – Setup: Basic Posture and Golf Swing 103 – Setup: The Perfect Golf Spine Angle.


Target Muscles

This exercise mainly involves your erector spinae, psoas major, rectus abdominis, and gluteus maximus.


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Golf Performance Programmes – the most effective golf-specific fitness regimens on the planet, guaranteed to make you a better golfer!

There are a number of other golf-specific mobility exercises in the Golf Loopy Train like a Champion System.


Introduction to the Swing like a Champion System.

Golf Swing 101 – Setup: Basic Posture.

Golf Swing 103 – Setup: The Perfect Golf Spine Angle.

Golf Anatomy and Kinesiology, a collection of articles describing the roles of the muscles involved in the golf swing.


» Train like a Champion home page.

» Swing like a Champion Home Page.

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