When lowering, you can relax, but don’t lose your neutral pelvic position. Keep it squeezed all the way up and hold at the top while squeezing your glutes. Once again, before you lift up your leg, squeeze your glutes on the leg you will lift up. If you have anterior pelvic tilt, most of you will likely benefit by starting out by using a very small range of motion. Once again, do not lift your leg past the point where you can’t touch your thumb to the stick. You should be able to get the apex of your thumb (or about one inch) to touch the stick while you lift up your leg. How can you tell if you have a neutral pelvis in the birddog? The reason it’s hard is because it’s damn-near impossible for someone with anterior pelvic tilt to go through a full range of motion with a neutral pelvis. The next exercise which I see almost always butchered is the birddog. If you follow these guidelines, your glutes are not only going to become activated, they are going to help get you out of anterior pelvic tilt. Instead, you should use as heavy a weight as possible while insuring you don’t lose your vertical pelvic line. If you lift a heavy-enough weight, your pelvis will go into APT. Don’t lift any weight which compromises your vertical pelvic line. I realize I’ve said this in half of the articles I’ve written already, but you are not going to get out of APT while going into APT.Ģ.

If you do, you are going into an anterior pelvic tilt. In other words, you should not lift up past the point where your vertical pelvic line is no longer vertical. Don’t go into a range of motion which compromises your vertical pelvic line. Since getting out of anterior pelvic tilt is all about maintaining a neutral (or posterior) tilted pelvis, we need to follow a few guidelines when doing our vertical line hip lifts.

Flat butt syndrome