Anterior pelvic tilt and subsequent corrections was brought up in several threads, and I thought it would be helpful to have a thread of its own to address it. KPC and others offered some good suggestions and it might be helpful to put them together. I should preface this by noting you shouldn't be freaking out abt APT or make it the focus of your efforts. Just be aware of it, and take the steps to correct it, if required. Here are some quick sign-posts and stream-of-consciousness stuff.
Several structural issues at and around the hips relate to the function and dysfunction of the pelvis. For simpification, it might be helpful to visualize the pelvis as a "bowl" with muscles attaching from above and below, in front and at the back. Some of these are tight and overactive, while others are weak and and inhibited (or slack). This causes the "bowl" to tilt.
Note that some forward tilt of the pelvis is normal. A few people are in posterior pelvic tilt. The general population (athletes and weekend warriors) are in APT.
Typically, the tight or overactive muscles include the rectus femoris, illiacus+TFL (other hip flexors), quads, spinal erectors, QL, etc. The weak or inhibited strcutures are the glute (max, medius) weak abdominals (external obliques, and possibly rectus abd) and hamstrings.
Tight hip flexors = weak glutes.
How to test for APT?
I'm not gonna go into this in detail. There are simple ways and complicated tests. In general you can assess pelvic tilt by checking for foot patterns (flat footed v pronation), side posture/photos (look in the mirror, and compare with above figures), and using common sense to figure out patterns and predispositions.
Why is APT bad?
> The tight hip flexors (rectus fem in particular) are linked with APT and anterior knee pain.
> Anterior pelvic tilt in conjunction with lumbar extension/lordosis is a recipe for lower back pain (extension and compressive loading of the lumbar facets
> Inefficient firing of the posterior chain. So loss of strength/power production
> Aesthetically not pleasing? (protruding lower belly)
"Fixing" APT and general corrections:
> Lengthen the hip flexors. Static stretch the hip flexors (transient lengthening: reciprocal inhibition).
TFL stretch, samson/warrior-lunge stretch.
Foam roll the hip flexors, and IT band, and quads.
> Strengthen the glutes. Weak/lengthened glutes are dominated by anterior hip musculature. Get them in gear so they are the firing correctly during hip extension, hip external rotation and knee stabilizing.
Activation work: Supine bridges, x-band walks
Strength and motor pattern work: KB swings (good call KPC), cable pull-throughs (excellent since there's no spinal loading), well performed deadlifts and squats- finish with the hips i.e. lockout and stand tall (I'm looking at you, smiley)
> Strengthen the abdominals. Work on "core stabiity"
Planks, side bridges, rollouts etc.
Train the external obliques:
Reverse crunches (supress hip flexor activity) and dragon-flags (do these if not contraindicated by existing lumbar issues)
> Improve your posture and "correct" yourself consciously.
Again, props to kpc for this as it is easily forgotten. Training cliche at play: You can't undo 23 hours of poor movement with 1 hour of good movement in the gym.
Wear proper footwear, correct your posture, don't wear high heels (I'm looking at you again, smiley)
That's all for now. Add stuff that I've missed, and comment. Hope this helps.