Enhancing Pelvic Posture and Performance through the Posterior Chain and Core Training

Pelvic posture plays a pivotal role in musculoskeletal health, and anterior pelvic tilt (APT) is a common issue associated with muscular imbalances, particularly in the abdominal and pelvic muscles. While techniques like stretching and massage have been proven effective in addressing APT, the potential benefits of posterior chain and core strength training on this condition remain relatively unexplored. In light of this, a recent study aimed to investigate the impact of an 8-week training program focusing on posterior and core strengthening on APT, hamstrings-to-quadriceps (H:Q) strength ratio, and vertical jump performance in healthy individuals.

The study published in Journal of Sports Medicine and Physical Fitness involved ten healthy males (average age = 26±12 years; mass = 87±14 kg; height = 1.8±0.1 m) and nine healthy females (average age = 22±4 years; mass = 70±14 kg; height = 1.7±0.1 m). Over the course of 8 weeks, participants engaged in resistance training sessions twice a week, each lasting 40-45 minutes. These training sessions incorporated a combination of exercises designed to strengthen the hip extensors and abdominal muscles. Before and after the training program, the researchers assessed several key factors, including APT in degrees (°), vertical jump power in watts (W), vertical jump height in meters (m), and H:Q ratio at different angular velocities (60°/s, 180°/s, and 300°/s).

The study’s findings yielded promising results:

• After 8 weeks of resistance training, significant improvements were observed in APT, vertical jump power, vertical jump height, and H:Q ratio at 60°/s and 180°/s (all Ps<0.05).

The primary conclusion drawn from this study is that an 8-week resistance training program, with a specific emphasis on strengthening the posterior chain and core, can effectively address APT while simultaneously improving vertical jump performance and the H:Q ratio in healthy individuals. These findings hold substantial implications for healthcare professionals and clinicians tasked with prescribing exercise regimens to enhance pelvic posture in asymptomatic individuals at risk of developing chronic low back pain and lumbar-spinal pathologies due to excessive anterior pelvic tilt.