How to Fix Tight Hamstrings & Anterior Pelvic Tilt at The Same Time

Key takeaways:

Hamstring tightness is often a result of anterior pelvic tilt caused by a combination of tight hip flexors, weak core muscles, foot pronation, and underactive glutes.
Improving hip flexor flexibility, core stability, foot strength, and glute function can help alleviate hamstring tightness and improve posture.
Incorporating specific exercises, stretches, and adjustments to daily activities (like using a standing desk or wearing minimalist footwear) can help address the root causes of anterior pelvic tilt and tight hamstrings.

Hip Flexor Flexibility #

Prolonged sitting can lead to tight hip flexors, which contribute to anterior pelvic tilt and hamstring tightness.
To test your hip flexor flexibility, lie on a table with one knee to your chest and the other leg hanging off the edge. Observe the position of the hanging leg's knee and shin in relation to the table.
Improve hip flexor flexibility by using a standing desk, altering sitting positions, sitting on the floor, and performing dedicated hip flexor stretches.

Core stability is important for maintaining pelvic alignment and reducing hamstring tension.
A study found that core stability exercises were more effective than stretching for improving hamstring flexibility.
Assess your core stability by attempting to hold a plank position with good technique for 1-2 minutes.
Build core endurance by performing plank exercises with proper technique and progressions.

Overpronation of the feet can contribute to anterior pelvic tilt and hamstring tightness.
Building strong feet, possibly by wearing minimalist footwear, can help maintain good posture and flexibility.

Strengthening the glutes can help correct anterior pelvic tilt and alleviate hamstring tightness.
Determine if you are glute or hamstring dominant by performing a single-leg hip extension test.
To strengthen the glutes, begin with isolation exercises like the clamshell to improve the mind-muscle connection.

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