# Lying Anterior Pelvic Shift Hold - Canonical: https://fitwill.app/exercise/7785/lying-anterior-pelvic-shift-hold/ - Media ID: 7785 - Primary muscle: Hips - Body part: Hips - Equipment: Body Weight - Video: https://fitwill.app/videos/7785/lying-anterior-pelvic-shift-hold.mp4 ## Description The Lying Anterior Pelvic Shift Hold is a bodyweight core and hip exercise performed on your back. You start lying flat with your legs extended, then draw your knees in toward your chest while letting the pelvis rock so the hips curl slightly off the floor. Instead of moving repeatedly, you hold that tucked, pelvis-shifted position for time, keeping the abdominal wall braced and the shoulders relaxed. This movement is especially useful for people who spend long hours sitting. Prolonged sitting leaves the hip flexors in a shortened position and often makes it hard to feel or control the pelvis at all. Holding the tucked position trains the hip flexors through a shortened range while the deep abdominal muscles work isometrically to keep the ribs and pelvis aligned, which builds awareness of where your pelvis actually sits. The primary work comes from the hip flexors at the front of the hip, particularly the iliopsoas, with the rectus femoris of the quadriceps assisting as the knees bend. The lower abdominals and deep core stabilize the trunk so the shift comes from the pelvis rather than from swinging the legs. Because the hold is isometric, there is no load on the spine and no equipment required beyond a mat or soft floor surface. Setup matters more than it looks. Lying flat with the arms relaxed at the sides and the head neutral gives you a stable reference point, so any tilting or lifting you feel is genuinely coming from the pelvis and hips. If you press hard into the floor with your hands or tuck the chin, you can mask the very control this exercise is meant to build. To execute it well, move slowly into the tuck, let the pelvis shift as the knees travel toward the chest, and stop at the point where your lower back feels supported and your hips have lifted only slightly. Hold while breathing steadily, then lower the hips and legs back down with control. Common use cases include warm-ups before lower body training, core circuits, rehab-style hip and trunk control work, and as a positioning drill before exercises like dead bugs or leg raises. From a safety standpoint, keep the movement small and pain-free. If you feel pinching at the front of the hip or strain in the lower back, reduce how far the knees travel or shorten the hold. The goal is controlled pelvic positioning, not lifting the hips as high as possible. ## Instructions 1. Lie flat on your back on an exercise mat with both legs extended straight and your arms resting at your sides, palms facing down. 2. Keep your head neutral on the floor with your neck relaxed and your gaze toward the ceiling. 3. Gently brace your abdominal wall, as if preparing for a light puff of air to the stomach. 4. Bend both knees and slowly draw them in toward your chest, allowing the pelvis to rock so the hips lift slightly off the mat. 5. Hold the tucked position with the pelvis shifted, feeling the lower back lengthen toward the floor and the front of the hips working. 6. Keep your shoulders, arms, and neck relaxed throughout the hold and avoid pushing off the floor with your hands. 7. Breathe steadily through your nose or mouth while maintaining the brace; do not hold your breath. 8. Hold for the intended time, typically 10 to 30 seconds for most trainees. 9. Lower the hips and legs back down with control, returning the legs to the extended starting position. 10. Rest briefly, re-brace, and reset your position before beginning the next repetition. ## Tips & Tricks - A frequent mistake is yanking the knees in with momentum, which turns the hold into a swinging leg exercise; move slowly so the hip flexors, not momentum, do the work. - If your hips rise far off the floor, you are likely lifting instead of shifting; keep the elevation small and focus on the pelvic rock. - Hip flexor cramping partway through the hold is common at first; come out of the position, shake the leg out, and use shorter holds until it settles. - Do not press your palms into the mat to prop the hips up, as this removes the trunk-stabilizing demand the exercise is designed to train. - Watch for the ribs flaring upward as the knees come in; keep the front of the torso drawn down so the shift stays at the pelvis. - Avoid jutting the chin forward or lifting the head, which is a common substitution when the hold becomes difficult. - If your lower back feels strained rather than supported, reduce how far the knees travel toward the chest and rebuild from a smaller range. - Exhale as you draw the knees in and settle into the hold; this makes the abdominal brace easier to maintain. - Place a folded towel under the tailbone or hips if the hard floor makes the tucked position uncomfortable on the sacrum. ## Frequently Asked Questions ### What muscles does the Lying Anterior Pelvic Shift Hold work? The hip flexors at the front of the hip, especially the iliopsoas, do the main work as the knees draw toward the chest. The lower abdominals and deep core stabilize the trunk, and the rectus femoris of the quadriceps assists as the knees bend. ### Is the Lying Anterior Pelvic Shift Hold suitable for beginners? Yes, it is a low-load bodyweight exercise that is easy to scale. Beginners can start with 10-second holds and a smaller knee tuck, then gradually increase the duration and range as control improves. ### How high should my hips lift during the hold? Only slightly. The emphasis is on shifting the pelvis as the knees come in, not on lifting the hips toward the ceiling like a glute bridge. If your hips are rising noticeably, you are moving beyond the intended range. ### Why hold the position instead of doing repetitions? The isometric hold teaches pelvic control and keeps constant tension on the hip flexors in a shortened range. This makes it useful for positioning awareness before exercises like leg raises or dead bugs. ### The front of my hip cramps when I hold the tuck. What should I do? Cramping in the hip flexors is common when they are unaccustomed to working in a shortened position. Shorten the hold, reduce how far the knees travel, and build up gradually over several sessions. ### What can I use instead of the Lying Anterior Pelvic Shift Hold? Dead bugs, supine pelvic tilts, and slow lying knee tucks without the hold all train similar hip flexor and trunk control qualities. Choose the option that lets you keep the lower back comfortable and the ribs down. ### Should I push with my hands to help lift the hips? No. Keep the arms relaxed at your sides with palms down for balance only. Pressing into the floor with your hands takes the stabilizing work away from the trunk and turns it into a assisted lift. ### Is this exercise safe for people with lower back sensitivity? It is generally spine-friendly because it is performed lying down with no external load, but sensitivity varies by individual. Keep the knee range small, stop if you feel sharp or radiating discomfort, and consult a qualified professional if you are unsure. ### How long should I hold the Lying Anterior Pelvic Shift Hold? Most people do well with 10 to 30 seconds per hold for 2 to 4 repetitions. Prioritize steady breathing and a maintained brace over chasing longer hold times.