Lateral Pelvic Tilts is a full-body compensatory pattern that involves many joints, muscles and internal body pressures. 

Many believe that stretching muscles around the hip like the Quadratus Lumborum (QL), hip flexors and other muscles around the hip are the key to addressing this compensation.

This is not only untrue, but it rarely sticks long-term because it isn't attacking the root cause.

In this article I am going to discuss:

• What really causes a lateral pelvic tilt
• Compensations associated with it 
• Exercises to address the hip hike based on the root cause

If you'd rather just watch the Youtube video, watch below: 

NOTE: in this article we are discussing a right lateral pelvic tilt or right hip hike, if you want to learn why it can happen on the left side and the 2 other hip hikes you'll commonly see, join my online Flagship EVOLVE Biomechanics Course!

Redefining The Lateral Pelvic Tilt

Posture is a biomechanical balancing act trying to manage gravity that is constantly trying to push us into the ground (i.e., similar to a constant weight on our shoulders), forces coming from the ground (i.e., Ground Reaction Forces) and forces from within such as breathing, internal organs (viscera) etc.

Not to mention anything else that is acting on the body to throw it off balance.

To manage these forces, there are certain joint ranges-of-motion that are designated to specific tasks.

As mentioned in previous blog posts, internal rotation is primarily associated with force production and external rotation is associated with force absorption.

Note: internal and external rotation both have their hand in both the force absorption and production.

From there you can add muscles in the mix as they help push us into positions.

If you noticed the hierarchy, muscles are way down the list as contributing factors which, unfortunately, it's where many start...

Now let's separate the body into two by drawing a line down the middle of your body. This divides us into right and left sides.

Movement happens by each the right and left side pushing against each other. 

This is essential for movement but it can also become problematic if one side dominates in the force production/absorption aspect which can happen because of repetitive asymmetrical movements, injury, training programs, sports, etc.

When someone has a right sided lateral pelvic tilt, this is a situation where the pelvis is turning right due to the left side pushing (force production) and a ribcage that counter-rotates to the left so we can face straight ahead.

As you can see in the photo, the left shoulder will be higher and the right hip will appear higher due to these rotations.

The left is pushing the body to the right and so the right is accepting that shift of the centre-of-gravity.

Compensations of A Lateral Pelvic Tilt

With this push to the right, you will commonly see a right supinated foot, right tibia (shin) that is turned out, right side bend of the ribcage, a right shoulder that is a lower and possibly a sidebend of the neck.

The best way to illustrate this position is to stand-up and turn your body to the right. You'll feel yourself go on the outside edge of the right foot.

Now holding onto that outside part of the foot and not letting the hips turn, turn your ribcage back to left.

That's the traditional pattern of a right hip hike. 

Now pretend I am standing beside you on the left side, and I was pushing you to the right.

How would you push back into me? You would move onto the inside edge of the right foot, internally rotate everything from the foot to the shoulder to produce force and push back into me.

What if you don't have the hip internal rotation?

This is where the hip hike, side-bend of the ribcage and rounded shoulder come into play. These are all strategies to fake internal rotation and make sure we don't fall over on the outside of the foot.

As you can see this is a centre-of-gravity game between the right and the left.

Common Assessment Measurements

What you'll notice is differences side-to-side with this rotational compensation.

Hip internal rotation is going to be better on the right side compared to the left. You'll also notice better hip flexion on the right because the pelvis is turning to the right.

However, external rotation of the hips are better on the left compared to the right. 

You'll also notice more shoulder flexion on the right compared to the left.

If you want a full description of the asymmetrical assessment presentations watch below:

Lateral Pelvic Tilt Exercises

Now that we have discussed by this lateral pelvic tilt happens and the asymmetries around it, let's now discuss some exercises that can address this right lateral pelvic tilt.

One of the main things I try to teach my clients early on is how to push from the right to the left because the pelvis is facing right.

This is why I really like using a Half Get-up position.

EXERCISE 1 - Half Get-Up

In my experience, many people are missing hip flexion which eliminates quite a few exercises.

This exercise widens their stance and reduces the need for deeper hip flexion which is great for getting the results we're looking for! 

I usually perform 1-2 sets of 6 reps in a warm-up or 2-3 sets of 8 in the resistance training section!

Watch below for the full tutorial on how to perform:

I then like to stand people up so we can accomplish similar things but against gravity. 

EXERCISE 2: Lateral Lunge to Left Foot Elevated

This is where the Lateral Lunge with the left foot elevated is a great option in reinforcing what we were doing previously.

By elevating the left foot, it will naturally put more weight on the right leg.

This then requires me to push off (hip extension and internal rotation) the right leg and turn the pelvis to the left.

The left leg being more flexed is going to reinforce that turn into the left hip.

I really like using this as a warm-up exercise performing 1-2 sets of 6 reps.

Watch full tutorial here: 

Round-Up:

Lateral pelvic tilts and hip hikes are common postural positions that happen because of unbalancing of the pushing happening between the left and right sides.

Understanding from an assessment perspective what is happening is key to be able to understand what exercises you can use to address these pelvic asymmetries.

If you want to learn more about pelvic tilts and the other 2 kinds of lateral pelvic tilts I see (yes there are 2 others) then join my EVOLVE Biomechanics Mentorship!

Keep Moving!