Seated Pelvic Tilt (Anterior / Posterior)
What you'll gain
Teaches anterior and posterior pelvic control in a seated position.
Moves the lumbar spine through a small, supported range.
Needs only a chair, so it fits desk and clinic-style programming.
Step-by-Step Instructions
- 1
Sit toward the front of a chair with both feet planted and the hands resting on the thighs.
- 2
Keep the upper body and shoulders quiet so the motion stays at the pelvis.
- 3
Roll the pelvis forward so you sit through the sitting bones and the low back gently arches.
- 4
Pause in that anterior tilt without turning it into a big backbend.
- 5
Roll the pelvis backward so the tail tucks and the low back flattens.
- 6
Move slowly between the two positions and repeat.
Common Mistakes
Turning the posterior tilt into a full slump of the chest and neck.
Arching the whole spine on the anterior tilt instead of rolling the pelvis.
Lifting the feet or sliding on the seat, which loses the sitting-bone fulcrum.
Rushing the rock so the motion becomes a bounce rather than a controlled tilt.
About This Exercise
Seated pelvic tilts move the pelvis around the sitting bones while the feet stay planted. Rolling the pelvis forward increases the low-back curve (anterior tilt). Rolling it backward flattens the low back and tucks the tail (posterior tilt). The trunk and shoulders stay relatively still so the motion is a small rock at the pelvis, not a crunch or a backbend. The abdominal wall drives the tuck; the lower back and glutes share the arch. For a catalog this is the chair-based pelvic-control clip for posture, postpartum-adjacent, and low-back mobility pages. The side view makes the changing seat-contact contour readable, which is the cue most users miss.
Looking for an exercise animation collection for your app, coaching platform, or content workflow? MoveKit gives you consistent quality across every movement so your product feels cohesive from first launch through scale.
Build faster with related MoveKit resources
A seated rock of the pelvis between an arched and a tucked sit, teaching anterior and posterior pelvic control.
Need more than one animation?
Compare our packs to find the right fit, all with commercial licensing included.
Specifications
Built for
- Chair-based mobility blocks in training apps.
- Posture and desk-break sequences that need a pelvic-control clip.
- Low-back mobility pages before hinging work.
- Beginner core collections with no floor work.
Muscles Worked
Details
License Includes
Explore these exercise collections
Abdominals Stretch Variation One
$4.99A floor-based ab stretch that rises from forearm support into a cobra-style press-up to open the front of the core.
Abdominals Stretch Variation Three
$4.99A standing one-arm overhead side bend that lengthens the obliques and opens the side of the core.
Abdominals Stretch Variation Two
$4.99A standing bilateral arm sweep to overhead that opens the front of the torso through mild spinal extension.
Bear Crawl
$4.99A quadruped crawl with the knees hovering just off the floor, travelling by stepping opposite hand and opposite foot together.
RKC Plank
$4.99A high-tension forearm plank that braces the whole body for a short hold instead of a long, relaxed one.
V-Up
$4.99Supine core rep that lifts the torso and straight legs at once until the body folds into a V shape.