AKMI Human Performance
An 8-Week Plan to Measure and Retrain Anterior Pelvic Tilt
The assessment-first correction program, built on the same methodology used in full AKMI biomechanical assessments.
8-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase, so you can repeat the same tests and track your own progress.
This program is designed for you if:
Four progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (5-6x/week minimum) · ~20 min
Establish baseline APT measurement, restore diaphragmatic breathing, begin hip flexor length recovery
Exercises: Wall APT Self-Assessment, 90/90 Diaphragmatic Breathing, Half-Kneeling Hip Flexor Stretch with Posterior Tilt, Supine Pelvic Tilt Drill
Weeks 3-4 · 5x/week · ~25 min
Activate glutes as primary hip extensors, re-establish deep core function to support neutral pelvis
Exercises: Glute Bridge with Band, Dead Bug (Basic), Quadruped Hip Extension (Bird Dog Hold), Side-Lying Clamshell
Weeks 5-6 · 4x/week · ~30 min
Integrate corrected pelvic position into compound movement patterns, build strength in the corrected position
Exercises: Goblet Squat with Posterior Tilt Focus, Romanian Deadlift (RDL) with Neutral Pelvis, Plank with Posterior Tilt, Pallof Press (Anti-Rotation Core)
Weeks 7-8 · 3x/week · ~20 min
Consolidate gains, build a maintenance routine, establish self-monitoring habits for long-term correction
Exercises: Maintenance Circuit A: Breathing + Bridge + Dead Bug, Maintenance Circuit B: Goblet Squat + RDL + Plank, Standing Pelvic Awareness Drill
It is written for anterior pelvic tilt: check the list under "Is This For You?" above. If you have an acute injury, a diagnosed condition that needs medical care, or any of the warning signs the program lists, see a clinician before you start.
Phase 1 (weeks 1-2): about 20 minutes, Daily (5-6x/week minimum); Phase 2 (weeks 3-4): about 25 minutes, 5x/week; Phase 3 (weeks 5-6): about 30 minutes, 4x/week; Phase 4 (weeks 7-8): about 20 minutes, 3x/week.
Every phase has self-assessment checkpoints and the criteria for moving on. If you have not met them, stay in that phase until you do. If you are not improving, or any warning sign in the program appears, see a clinician. For a personalized plan, book a full AKMI assessment.
Yoga mat or soft floor surface; Foam roller (medium density); Light resistance band (loop style); Wall space; Smartphone for self-assessment recordings.
Yes. Do each session on its own, in the morning or before you train. If your training makes your symptoms worse, reduce it and check the warning signs in the program.
It starts by measuring your own baseline, progresses in 4 phases over 8 weeks, and each phase has checkpoints and criteria that decide when you move on.
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