I had this same problem as well. Do lots of psoas tucks while lying on your back and also some dead bugs. Psoas work, abdominal strengthening (to balance lower back strength), and hip flexor loosening did the trick.
I had this same problem as well. Do lots of psoas tucks while lying on your back and also some dead bugs. Psoas work, abdominal strengthening (to balance lower back strength), and hip flexor loosening did the trick.
Is it really this simple? It seems to me that many of the dominant African distance runners have profoundly anteverted pelvises. They run with their heads well in front of their pelvis, with their butts sticking out.
Certainly no "tucked" pelvis here:
Isn't' this guy's butt sticking out?
ummm. wrote:
SMJO wrote:All the best distance runners have a forward lean.
Wow... I wonder if it matters at all where the forward lean is coming from... the waist or the ankles. Please do tell, all-knowing one!
All of the above. Try to keep up.
think of your pelvis as a filled punch bowl. no liquid should be spilling out of the front (like what would happen if your butt is protruding out). strengthen your core and visualize/focus on "tucking your bellybutton" in as you run to tilt that bowl to a neutral no-spill position. a good way to practice is to lie flat on your back and practice tucking in your pelvis so that the space between your lower back and the floor disappears. once you master the movement & holding the position, start extending your legs in the air and doing single & double leg lowering for some great core work.
NuttyButt wrote:
This thread is serious. I'm a male runner, and it seems like whenever I watch videos of me running or simply look in the mirror while im on the treadmill, it seems like my buttock is sticking out and my torso is leaning forward. Does anybody know what this could be? If so, how do I correct it?
Not everybody agrees with this assessment of proper pelvis position.
Esther Gokhale (who is endorsed by Mayo Clinic docs and many credible others) sees this very differently:
to the op:
you've gotten a lot of great advice on how to minimize anterior pelvic tilt. The exercise mentioned are simple but need to be done regularly. your glutes,psoas TA and QL as mentioned in other posts are the key muscles activate them as others have recommended.
Thank you for posting this..! Something to think about for sure.
Amazing thread! I have this same issue.
Any other suggestions?
Privlee wrote:
Any other suggestions?
what the other guy said about the kettle pot. Don't spill it. Keep your butt tucked nice 'n tight. Tight butt is the butt you want. Don't move your hips too much keep 'em square. Also hold in your abs. keep the core solid. That's planks. Solid, stiff, tight.
From my POV Goucher Needles is right. My experience when running with tucked butt (while anterior tilt is natural) is that you cramp up too much, lose efficiency and kinda isolate the hip flexors. The result is that you are too much running out of the lower leg and have way too high knee lift and reaching out with the legs.
Relax your body, run out of the hips and focus on the backwards extension of the hip, NOT the knee lift and forward part.
Too much sitting results in C Curve and back pain. J curve and running is the opposite! Try to hunch over a bit and bring your body into the C-position. Now do the opposite. Notice how your chest opens up? How do your lungs feel now in J position?
And the thing about quad dominance is not true at all.
Quad dominance is mainly seen in C shape runners.
Hunching over while pelvis remains neutral -> weight put on quads, try it out.
Sticking but out and running ->automatic slight forward lean, muscles activated are glutes and hips, try it out.
There is a difference in quads and hips. You will feel you hips in the most upper part of your leg burning when running while the quads are the thing you feel in cycling. Mainly the lower portion of the upper leg. Look at cyclist legs and you see the quads sticking out around the knee caps. THAT is the quads and you should not feel them a lot in distance running cause its inefficient.
this is another great tip OP. as soon as the knee swings through, put the foot down quickly & forcefully. parents are always yelling "lift you knees!" at kids when they are running, bad advice that creates bad habits. they should be yelling "put 'em down!" or something.
MrGambinus wrote:
Relax your body, run out of the hips and focus on the backwards extension of the hip, NOT the knee lift and forward part.
Can this be caused from sitting too long?
Thank you for your advice.
Am I right to do alot the foam rolling in quads and some workout to active the psoas? I really feel the quads tight and it's hard to lift heel when running.
can you give me some more exercises? I have this problem
Just let that thang thangin.... don't worry about it.
Check out the trunks of Rhonex Kipruto and John Korir. You’ve got a 26 min 10k guy and a 2:05 marathoner, both with cabooses that stick out.
