# Elite Lateral Pelvic Tilt Fixes Source: https://www.youtube.com/watch?v=bp_1Ni6BK-U Recap page: https://rapidrecap.app/video/bp_1Ni6BK-U Generated: 2026-01-08T08:32:29.554+00:00 --- ## Quick Overview The fix for lateral pelvic tilt, characterized by one hip being hiked higher than the other, involves performing unilateral exercises like the front-foot elevated split squat while intentionally focusing on rotating the pelvis away from the higher side during the movement to address the underlying rotational imbalance. **Key Points:** - Lateral pelvic tilt is identified by one side of the pelvis being hiked up higher than the other, which can also involve the pelvis being rotated toward the side of the higher hip or away from it. - Common corrective exercises, like side leg raises (shown incorrectly with an X), are often insufficient because they miss the necessary rotational component required to fix the tilt. - The recommended corrective exercise is a Front Foot Elevated Split Squat (FFESS) held in a goblet position, ensuring three points of contact (ball of big toe, ball of little toe, heel) are maintained on the front foot throughout. - During the descent (eccentric phase) of the split squat, the individual must focus on creating a slight pelvic rotation (about 10 degrees) away from the side of the higher hip. - The movement must be slow and controlled, ensuring everything moves vertically and maintaining the three points of foot contact, which helps correct the pelvic rotation pattern. - If the right hip is higher and rotated right, the corrective movement emphasizes driving the pelvis away from the right side (toward the left) during the squat pattern. ![Screenshot at 0:07: The presenter demonstrates the incorrect use of a common corrective exercise \(side leg raise\) marked with a red X, indicating that it often misses the necessary pelvic rotation component needed to fix a lateral tilt.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-07.jpg) **Context:** This video provides a tutorial on correcting a lateral pelvic tilt, a common postural issue where one side of the pelvis sits higher than the other. The presenter uses an anatomical skeleton model to explain the tilt and rotation components of the imbalance, contrasting ineffective corrective exercises with a specific, targeted strength movement: the front-foot elevated split squat. ## Detailed Analysis The video explains that lateral pelvic tilt involves one hip being higher than the other, and the key to fixing it lies in addressing the associated pelvic rotation. The presenter first shows a common, incorrect approach: performing isolation exercises like side leg raises (0:05), which fail because they don't incorporate the rotational correction needed. The superior method is using a unilateral exercise, specifically the Front Foot Elevated Split Squat (FFESS) held in a goblet position (0:07). The setup requires maintaining three distinct points of contact on the elevated front foot: the heel, the base of the big toe, and the base of the little toe (1:19). When performing the movement, particularly on the descent (eccentric phase), the individual must consciously encourage a slight pelvic rotation—about 10 degrees—away from the side of the higher hip (1:01, 1:35). For example, if the right hip is higher, the pelvis should rotate slightly toward the left. This rotation should be maintained through the entire range of motion, ensuring the torso moves vertically without slouching or allowing the shoulder of the higher hip side to drop (1:54, 2:42). If the left hip is higher and rotated left, the correction involves attempting to turn the pelvis away from the left side (1:11). The process is repeated by driving straight up from the bottom position while maintaining stability and the three points of foot contact (2:48). The result of correctly executing this targeted rotational movement during the split squat is improved pelvic alignment and motor patterning. ### Identifying Pelvic Tilt - Lateral pelvic tilt means one hip is hiked up higher than the other (0:01) - This tilt often involves a rotational component (0:19) - Simple corrective exercises often miss the rotational fix (0:05) ### Corrective Exercise Setup - Use a Front Foot Elevated Split Squat (FFESS) in a goblet hold (0:07) - Maintain three points of contact on the front foot at all times: heel, base of the big toe, and base of the little toe (1:19) ### Execution Technique - On the descent, intentionally create a slight pelvic rotation (approx. 10 degrees) away from the side of the higher hip (1:01, 1:35) - Keep the torso tall and avoid slouching shoulders (2:37, 2:42) - Drive straight up, maintaining foot contact and pelvic orientation (2:49) ### Outcome Analysis - Correct execution results in the lower hip elevating slightly while the higher hip lowers slightly (2:25) - This trains the body to actively rotate the pelvis in the direction opposite the restriction (2:33) ![Screenshot at 0:00: A man stands showing a visual overlay of the pelvis indicating a lateral tilt, where the red dotted line shows the uneven hip height.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-00.jpg) ![Screenshot at 0:03: A demonstration of an incorrect static posture for fixing pelvic tilt \(standing on one leg with hands on hips\), marked with a large red X.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-03.jpg) ![Screenshot at 0:07: The correct corrective exercise, a front-foot elevated split squat with a goblet hold, marked with a green checkmark.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-07.jpg) ![Screenshot at 0:17: The presenter uses a skeleton model to illustrate how one side of the pelvis is higher than the other, emphasizing the bony landmarks.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-17.jpg) ![Screenshot at 0:35: The presenter demonstrates the supine leg drop test, showing the correct stopping point where the shoulders remain on the floor.](https://ss.rapidrecap.app/screens/bp_1Ni6BK-U/00-00-35.jpg)