Fix Lateral Pelvic Tilt FOR GOOD

[@dusterbu]

Dude, thank God for the algorithm because I have been watching your videos and I swear to God! No one has described any of these movements and the way that you have. I hope other people are paying attention to these little differences and how you phrase what to do becauseit makes all the difference. Thank you brother.

[@ZacCupplesPT]

You are too kind! Thank you so much!

[@strongsyedaa7378]

​@@ZacCupplesPT Hi Respected Dr 👏 Which leg to be kept up? High Hip Hike on??

[@lisag18]

Thank KZbin. G-d has nothing to do with it

[@strongsyedaa7378]

My English is a bit weak Which leg should be placed Low? Right or Left?​@@ZacCupplesPT

[@gcea123]

I agree, much better clearer explanation!

[@KK-if2ml]

Mr. Zac! I have been to 2 chiro’s, 2 PT’s and had some wild QL pain that occurred heavily when sitting and sometime at night. Left rib, neck, and shoulder blade area. Too. 2-3 years of this ! I’m now 5-8 days on this ball/step 1 and must say I can breathe better, can now sleep, and hardly no pain at all. Yahoo! You are the GREATEST!! Thank you from my heart! It was stated I had left AIC right BC from one PRI guy awhile back . I’ll continue with the rest of these too! Bless you sir! You are one of a kind and your work is beyond words !

[@amyhoop9651]

The standing lateral at the end is fabulous! Never seen this for lateral pelvic tilt. It helped me immediately! Thank you so much!

[@jishanalam5187]

Ya it helps best

[@PookieNarc119]

3:53 so accurate. One more rough method is. To touch both side bones while standing and see which one feels above and which one feels below.

[@OllyHenson]

Dude, this video changed the game. Years of money spent trying to fix all these imbalances and these progressive exercises have turned things around. Can’t thank you enough. Have followed your blog etc during the early PRI days and you deserve all the subscribers and success Zac. Keep up the great work! 😎

[@As-iy1pj]

Have you resolved your imbalance

[@TruthThe]

The best physical rehabilitation content on KZbin, if people really knew what was good for them they'd be following his content but unfortunately they don't have a good basis for understanding and probably are biased towards watching other videos that seem simpler but are not as effective

[@jozakatkin]

I agree. People like to watch simple quick fixes that seem to improve posture visually, but in fact they just overextend the spine with chin tucks, back extensions and band pull aparts. Visually it looks better, but their ribcage expansion dynamics and breathing pattern are still the same. Their scapula is still winged or winges even more because of overextended back, sometimes they have rib flare, hyperlordosis. But because visually it looks straight, society thinks that it's a perfect posture and everyone should stand like that Because of societal pressure i've tried a lot and it didn't help at all and even worsened my condition. I've got a lot of tension in my upper back from attempts to overextend my spine thanks to other people who told me to stand up straight Zac Cupples, Conor Harris and Chaplin Performance channels are a breath of fresh air to me! I finally found something that lessened my pain and improved my posture I finally found people who base their exercises on biomechanics and explain biomechanics so well that i can understand it Big thanks to Zac

[@ZacCupplesPT]

Appreciate the kind words. Then it’s up to me to keep making it simpler yet stiff effective!

[@ZacCupplesPT]

Glad this has been helpful for you. Keep moving like a rockstar and not a statue 🙏

[@TruthThe]

Just curious, have you put all the old classics to rest like left sidelying right glute max?

[@masonmalaguti3463]

​@@ZacCupplesPTi have a question zac. Why is it that theres different exercises for lteral pelvic tilt i watch you, conor harris, and neal halinan, and a lil bill hartman

[@lcaizaguano]

Hi Zac, thanks for the information. How can I know what side my pelvis is lateralized, if in the test the both sides are flat on the floor?

[@magnusromstadstavne583]

Spitting gold on a weekly, thank you Zac!

[@ZacCupplesPT]

Thank you so much!!!

[@healthmetrix150]

Thanks

[@ZacCupplesPT]

You are too kind! Appreciate your support!

[@moltenriches]

I'm confused because my right hip is hiked up but the external rotation is better on the right side and the internal is better on the left which doesn't line up with what you're saying as it seems you're saying it should be the opposite and better internal rotation on the hiked up hip. What should I do?

[@TerriClatworthy]

Great explanation! Now I can work.on my right lateral pelvic tilt after suffering for years. Thankyou

[@Tocotocr4]

Thank you for the information, but if my right leg is the one that is not aligned when performing the test, but my right pelvis is the one that is fallen, I await your response

[@cambonantoine7091]

Great video, I'll get to it right away !! I got few questions I'm confused about : - why did the first exercise change, a band around the knees rather than a ball ? - And why the low-z-sit rather than the tipped mid level side plank? the leg angle changes, what is the difference? Thank you so much !❤🎉

[@ZacCupplesPT]

Glad you liked it! 1. Band drives more ER, which you want in the beginning 2. Low z sit adds more rotation. It’s a progression from mid lever. If I’m trying to offset the tilt, I want that

[@advsureshmunde]

I have been going through all videos on pelvic tilt this the best one so far.. one of my shoulder seem to be short.. I have no idea what’s the case. Please make a video on it ❤

[@bautistacastilla7762]

maybe your torax is pointing to one side

[@kimcosgrove4670]

Thanks!

[@ZacCupplesPT]

Thank you so much!

[@coolperson4638]

Thank you so much. I’ve been wearing a backpack where the left strap ripped so all the strain was going on my right side. This caused me to develop a lateral pelvic tilt. Now I’ve ordered a new backpack and I’m going to start doing these exercises. 😊

[@werneropfolter3512]

Hi Zac, this explanation and solutions seem "simpler" than differentiating between a flat turn or a right oblique. Nevertheless the measures of both are twisted compared to the hip hike explenations in this video. If i'm getting it right, on a flat turn representation the right side is higher than the left, but hip IR is less and ER is magnified on that hiked side. On the right oblique presentation the left side is higher than the right, but hip IR is more and ER is limited on that right side. That confuses me - am I getting something wrong? Thank you Zac!

[@theperfectprogression2294]

What do you think about situations where folks have a lack of both Internal and External rotation in BOTH hips?

[@cheaterhimself]

1:40 Wow I just tested this and that's exactly what I have

[@mbl36]

I have primary progressive multiple sclerosis. All my weight is on left cheek. In therapy currently. One thought scoliosis, but i have sciatica on left side. My abdomen is larger on left unless i rotate t right side. Then my abdomen centers when i make this move.

[@damienhyland5951]

Thank you for the upload. If I have a right pelvic tilt would that have any adverse affect on my abdomen on my left in front of my hip, I suffer constantly with pain in this area it does feel as though the whole area is being squashed would that be due to a right pelvic tilt, I thought I had good posture but I've been proven wrong.... Any tips or advice or exercises would be gratefully appreciated, thankyou 💯

[@comedykingjass]

What If none of the leg is lifting. But one side of spine has to struggle to attain neutral position to sit

[@UserNameGenerated]

Great video, thank you so much for the clear explanations. I have both APT and a lateral tilt that I have been trying to fix for the last month. When I do the 90/90 not only does my front leg not sit flush with the ground but when my right leg is in front I can't even get my seat on the ground on that side. Do you have any idea what that could be caused by, if its a separate issue or also just a part of the misaligned pelvis problem? Thanks a lot!

[@jesusmanuelcabreragas.4007]

Zac I don't understand English very well but in minute 6:30, are these exercises for the right leg? I have right lateral pelvic tilt (high left hip and leg and dropped right hip and leg), please resolve my doubt, I have a lot of pain in that part

[@bykvojezkabykvojedov8909]

Subscribe and waiting Zac's answer. I too dont understand which leg should be down. I have opposite issue of your, high right and dropped left.

[@bykvojezkabykvojedov8909]

Maybe it's too late, but he have a text version of this video on his website. And you can see that hiked side should be bottom. Check it by yourself.

[@dev_with_me]

My right hip is higher but has better external rotation. Where my left hip that is lower had better internal rotation. 😢

[@LCLadjev]

Thanks Zac! How/what’s the best way to stay out of this pattern once corrected?

[@ZacCupplesPT]

Work through the progression and progressively load the last couple moves

[@LCLadjev]

@@ZacCupplesPTright on.. but also, what causes this to begin with?

[@emegrande108]

@@LCLadjevBad postural habits like having ur wallet on ur back pockets, not standing straight (like putting all ur weigh on just one leg), crossing too often ur legs when sitting, etc…

[@hollyblossom9726]

Hi, i just read back to find the answer i was seeking, like many others both my knees met the ground, however with my right leg back I wasn't able to lower down onto my bum on that side and I saw that you said this is important? I assume it means I have to focus on the right side but it is visibly my left hip which is hiked and it seems contradictory. I also have an anterior tilt. Thank you 😊

[@kechi1987]

Great video and really appreciate all your content Zac. I have been struggling with this for a while. Do you have any tips for how to deal with this while still training for sport? In particular I do weightlifting. I have heard others say that you should stop doing certain movements while trying to correct this problem. Thanks for any advice

[@ZacCupplesPT]

Glad you liked the video. It’s hard to say because it depends on if things are worse afterwards. If not in pain, try adding the Moved first and see if that impacts before adjusting training. Easier to add than subtract

[@kechi1987]

First that you for such a quick reply really appreciate it. Will definitely go with that approach as stopping back squatting is not so straight forward sports wise. One last question if you don't mind. In the first two exercises for when you are clearly lateralised to one side you are required to push the down leg knee into the ground. I am not sure if I am doing it correctly. I can get my leg flat to the ground relatively easily but not the boney part of my knee. Once I roll into the position I can feel all the musculature activate in the way you suggest. I just wanted to check how important it is to have the outside part of the knee make contact. Hope that makes sense and thanks once again. PS If the non lateralised side is lacking internal hip rotation can you go after that side with the exercises you recommend in your other video

[@aziaazia540]

Hi doctor my right leg is shorter than the left one and I have pain in my low bag please what exercise I can do thank you

[@ZacCupplesPT]

These tests may help. Similar problem

[@JustMe-wc4tk]

I’m convinced this can only be fixed through fully opening the hips to the point of doing a middle split

[@bella64276]

I got anterior pelvic tilt and I'm pretty sure I have lateral tilt and twisted pelvic but both of my knees touches the floor effortlessly with that test, I am a PT and has been strengthening the lengthen muscles and stretch out the shorten muscles but ysill got pelvic tilt

[@bykvojezkabykvojedov8909]

Sorry for dumb question, not eng native. I do not understand 6:30. If my right hip is high(left drop down, right hike), it stuck in air in the test, then it must be in contact with ground? Or the left should be in conctact?

[@sleepingrogue4130]

Look to another video for help. This man has no idea what he’s talking about.

[@bykvojezkabykvojedov8909]

@@sleepingrogue4130 who can you recomend?

[@sleepingrogue4130]

@@bykvojezkabykvojedov8909 also sit on the floor with your legs outstretched. Cross your arms over your chest so you don’t use it as support then try lifting your legs off the floor one at a time and see if you can hold it mid air. If you can’t, you have weak hip flexors which will also contribute to our problem. Do the reverse squats and that’ll strengthen your hip flexors. (For me, only my left hip flexor was weak and that was also the problematic hip)

[@bykvojezkabykvojedov8909]

@@sleepingrogue4130 ok, ill try it, thank you

[@sleepingrogue4130]

@@bykvojezkabykvojedov8909 how many replies did you get from me? I sent two but I think KZbin deleted the most important one because I’m not seeing it. 😑😑 I was trying to link you to a document that actually makes sense.

[@healthmetrix150]

Good summary. Well done.

[@ZacCupplesPT]

Thank you!

[@flochfitness]

Hey Zach! I may have missed it, but which of these exercises is best for anterior pelvic tilt orientation (you mentioned that you have exercises for all 3 presentations-left, right, and anterior tilt)? Thanks!!!

[@ZacCupplesPT]

The first 2

[@flochfitness]

@@ZacCupplesPTsweet!!!!

[@melissapascua1479]

are these exercises ok for people with scoliosis?

[@bykvojezkabykvojedov8909]

I have right hip hike. When I do wall squat(second exrs), I feel my right adductors going mad. Is it ok? Should I try to relax them and move tension somehwere else?

I am a little bit confused as to which side is supposed to be the hiked side in my case. The assessment in the 90-90 position yields no result since I can bring down both knees in external rotation (perhaps in a compensatory way). However, my hips are definitely uneven. I have been diagnosed to have a left AIC pattern by a PT and PRI trainer. The exercises I have been prescribed have never worked very well longterm though. According to PRI, my right hip is hiked and the left hip is more forward and tilted anteriorly. This video suggests, however, that the hiked side has the anterior pelvic tilt. PRI would also not recommend to strengthen the hiked (right) side's obliques like in the 5 month Breathing and the low Z-sit exercise. Is this just a difference between the PRI and Bill Hartman model or am I missing something? How would you assess a hip hike other than with the 90-90?

[@ZacCupplesPT]

And you are able to keep the back hip flat on the ground? You flexible LOL. PRI and the model I used are pretty different. What you could use instead is actually the lateral squat. Whichever side feels more difficult, you would have the hip hike on the OPPOSITE side. So if you couldn't lateral squat to the left, your right hip would be hiked. Hopefully that clarifies.

Thank you for the quick response! I do keep the back hip on the floor. I am not flexible though, only regarding squats. My right knee cracks in a deep pistol squat, like a tendon would snap over bone, would that be a sign of an external rotation deficit? I'm not totally sure about the lateral squat but I think going left is a bit worse. My right adductor is more used to handling load, for sure, because it is chronically tight. Is there a way to learn more about your model? Especially relating to asymmetries which I have a lot of due to mild scoliosis (right thoracic, left lumbar convexity). I have started with the first exercise, for now, since I definitely have an anterior pelvic tilt even though the external rotation seems to be sufficient. Is ist supposed to be quite the ab workout?

[@Aysun-2087]

Thank you Mr. Cupples. We perform these exercises successively right? First move for 2 or 4 weeks then the second move for another 2 ör 4 weeks?

[@ZacCupplesPT]

You got it!

[@strongsyedaa7378]

Which leg 🦵 to place on a Wedge?

[@knw-seeker6836]

What would you suggest if the tilt is to the right plus a little bit rotated to the front when relaxed

[@JAS-b7y]

@ZacCupplesPT - I can get both knees down easily in the 90-90 position so it's not clear to me which side is the problem - that being said when I look at my torso in the mirror my belly button is twisted left and I have to pull my right hip back to straighten it out....I assume my right hip is higher? I'll also add when I do the 'Swiss Ball Weight Shift' shifting to the left is easy and feels strong, shifting to the right is more difficult and feels much weaker (it's more difficult to get my right side down/flat/stable)

[@rupalibegum1985]

Hi zac can this happen to children 8years old if so what would you recommend

[@synergy9853]

For Move #4 the low z sit, which side should I lean towards if I have a left lateral pelvic tilt? (Left side down and right side up)

[@jake407]

Are any of these exercises useful for people with pelvic tilt caused by scoliosis? Thanks.

[@aadityasachdeva7905]

P3lvic tilt is only called scoliosis

[@KK-if2ml]

Hey Zac ! Super results with these. I’m on the low a sit and cannot get weight on the pinky piza form even with wedge . Weight hits the forearm and elbow areas . Does a lot of weight need to reside in the piza form or is the forearm okay? How would I get weight on that lower area of hand if needed there? Thank you so much for these videos . Very greatfull for what you do !

[@KK-if2ml]

For anyone else trying to figure this one out, I think i figured it out. This one took me a bit of practice, so I started slow and gradually got enough strength to get there. Just give it some patience. I also switched to wedging my arm with a foam roller, which gave me more leverage to add weight to my pizaform. The wedges and other items did not give myself enough height/stability.

[@sarahmiller7963]

Absolutely 😢no way can I get into that position. Not with all the will in the world. Any suggestions?!

[@gcea123]

My right shoulder is lower, my right hip is higher. But my internal AND external rotation is better on the right side. Left side my internal rotation in really bad unless i do drills. External rotation is limited by very tight inner thigh muscles possibly due to left hip arthritis. Piriformis syndrome left side. What do you think?

[@hossamelshahaby6133]

Hello Zac, what if I have a lateral tilt and I can get both front knees down but can only get my right hip touching the ground while the left hip cannot?! Thanks vey much!

[@strongsyedaa7378]

The leg which YOU have extended & head on the Wedge Is that leg is of weak External Hip Rotation?

[@missmory8888]

My left pelvic is higher.. Should i do all the exercises??

[@ValkyrieLadyK]

Question: My left hip is objectively higher than my right, but my right hip is the one that's internally rotated and the left is externally rotated, which seems opposite of what you describe in this video. Essentially, my pelvis has tilted forward and also to the right, with my left QL unable to properly release. Been struggling with this for almost a decade and physical therapists have been useless. Is there a variation of these exercises that would work for my situation? Because I'm confused as to which side to start with based on your instructions in this video. I used to be an athlete before this happened to me and now I'm stuck using a cane and struggling to move around.

[@Iloveyoursmile]

Just start these exercises. Like today.

[@peace8096]

I had a doubt. Can we have left hip hike even if the left ASIS is lower than the right one?

[@MrMonkeyhead555]

im a bit confused about a lost of external if your hip hikes up on the right because my hike one has a increase of external

[@sleepingrogue4130]

I was thinking the exact same thing! I think he got it all mixed up. My left hiked hip (according to him) has a lot of external ir and little internal ir. And ofc he chose not to respond to your comment about something so important

[@alejandrodemosteyrinmunoz5755]

When testing on the floor I have problem with my back leg. It seems I cannot rotate the hip enough to straight up me upper body. I have no problem to to bring the front knee to the floor though.

[@elitesock2153]

I am getting both legs down but the tilt is still present. (Right side hiked) I also have duck feet where both legs are in external rotation

[@NervBatysta]

Can I do those exercices if the issue comes from jaw or eyes?

[@ZacCupplesPT]

Yes. Many people jump to that first without having mastered the basics. But can do exercises for all those areas

[@NervBatysta]

@@ZacCupplesPT thx for the answer, Just to be sure, should we perform the step 2 at the same time than step 1 (same session), or should we wait the end of the progression of step 1 before doing step 2.

[@howischris_]

You saved me bro.

[@og805kanker]

My right hip is hiked, but I have symptoms opposite to what you've presented (right leg has better external rotation). Please help!

[@blueyzblue6391]

Hi...how many pounds should the kettlebell be? for a 60 year old woman.

[@knw-seeker6836]

Great exercise solutions Is there an alternative to the diagonal elevated tool?

[@Sacredwhimisipod]

So if the hip hike is on my right side, I would lay on my right side when I do these excersises?

[@briansnedden3989]

Is it common to have Si joint pain with this?

[@theundisputed96310]

Can you completely reverse lateral pelvic tilt??

[@meredithjackson8422]

Sometimes, but if you have scoliosis or some structural asymmetry, it may not be completely reversed

[@Noblesse820]

For me if i stand straight, i see that my knee is always fully extended and my right knee if always a little bend, does that mean that my right hip is biased forward and my left backwards or the inverse? Also my right hip joint / groin always feels tight close to feeling impinged.

[@srv524]

And what if you can get bone knees down like normal but still have a hip hike?

[@Hondo34]

Long shot i guess But my right hip is higher than my left. My hips and chest rotate to the right a little bit, my left leg externally rotates and my left foot arch collapses. My left leg also seems shorter and there is some slight hyperextension in my left knee. When i play soccer i do get some left knee pain but otherwise no pain in ADL’s. Is this a one size fits all for my situation? Thoughts?

[@VR1G0]

Brother I have the same thing on my right , so many right knee problems... I was out for 10 months and still struggling with pain. Playing basketball bu the way , would really like your response , Stay Blessed

[@cynthiabroadhurst9066]

I have the same pattern. Constant pain. Have you found a fix?

[@debbielf58]

What about when you’re trying to do the test to see which side you have and you got one leg behind you and one bent in front of you if you can’t sit up when you’re doing that on both sides I could not sit up at all

[@juliangutierrez8404]

How do I fix the shoulder tilt I got that after my right hip became weaker

[@morepetsandus3855]

Is there a method of doing the first exercise without the ball? I do not have it. Mu problem is SI joint pain.

[@ZacCupplesPT]

A foam roller can work, but these balls are only $15 on Amazon. Worth the investment.

[@Krillz-ut7xr]

My hips are so screwed up , I’m trying this later

[@ea2620]

I wonder how fast this work?

[@jesiachord3179]

What if o can get both sides down in the test?

[@romanreigns5796]

Same.. he didn't reply to you like to others either... Edit: see a 4 weeks old comment. Ours is similar case and he replied to them

[@Mahak966]

My shoulder makes a lot of clicking and popping sound and it pain a lot i am afraid whats wrong with me

[@shamsmirza7373]

Awesome post Zac.

[@ZacCupplesPT]

Thank you !!!

[@gcea123]

I can actually get both sides down bc I'm hypermobile and very flexible, however I have a right hip hike

[@KashanA]

Same here; I can get them both down, and I have the left hip hike, and his rotation was also backwards for me. Anyway, if you find anything that helped you, kindly let me know.

[@t0rven]

Hey man. When I did the sitting down leg thing to see which side I'd have it on. I could get both of my knees basically almost touching the ground and they were both equal. But I can visibly see when I sit and look down at my pelvis or chest that its not a straight line and my pelvis is tilted more to one side. So what does this mean? Please help.

[@BobbyDotNet]

It's confusing when you speak about internal and external hip rotation while rotating the leg about the knee, rather than turning the thigh toward the center of the body or away. Another way to tell which direction. Stand in front of the (bathroom) mirror. Using a straight line behind you (can be a weighted string) like the edge of a door. Place your feet so you can see the edge between your legs in the mirror. Close your eyes and relax for a moment. When you open your eyes, see where the edge appears to exit the top of your head. This will indicate both which way you are tilted, and how severe. Thank you. Tried the last exercise, high side QL was not happy about it, but felt like it had some effect. Will try this and the low side hip hike (high side foot on box) for a while and see if they help long term.

[@BobbyDotNet]

Something odd. Yesterday as I said, using the hiked side to push into the other side as shown in your last exercise, the right QL was protesting uncomfortably. This morning as I have most mornings I woke up with a lateral pelvic tilt evident. I decided to try the exercise while the pronounced tilt was present. This time, there was no right QL protest, in fact no effect at all. Very smooth movement pushing from the high side (it's always the same high side). Pushing also had no effect on the tilt when I exited the push. Nothing felt, no strain, was exactly as if I had done nothing, tilt was just as pronounced. I wasn't expecting a fix, just surprised to feel no stretch or strain. Any thoughts ?

[@thoombro7]

I have less than zero degree internal rotation on left with hike

[@ZacCupplesPT]

Then I would do the first couple exercises and spend a lot of time on that

[@JamieHOTT13]

Could this be y i can't strengthen nor grow my left glute, based on my xrays from chiro i have a left lateral pelvic tilt since my right hip is higher, when doing 90 90 when my right leg is in hip internal rotation i can't lift my foot up like i can when left leg is in internal rotation.

[@RayaJ-v5p]

Do i do all if them for 2 to 4 weeks? Or i focus on one excercise for 2 to 4 then move to the others .please any one sho understood tell me.

[@raghusharma4661]

I have a left lateral pelvic tilt and also lateral shift. What do I need do first

[@ZacCupplesPT]

Use the assessment to determine what you need. The tilt and shift behave similarly. I’ll have to do a video on shifting

[@raghusharma4661]

@@ZacCupplesPT Please do bring a video with lateral shift plus lateral pelvic tilt.

[@beautifulmotherlove]

pleassse do this and explain the difference. thanks a lot zac @@ZacCupplesPT

[@thefoolactions6913]

Wtf, my both knees are perfectly touching the Floor by sitting like you told.. But still my right waist side looks up lifted than the left one,

[@ZacCupplesPT]

Then I would go with that as the limited side

[@gcea123]

Maybe you're hypermobile like me. I have similar issue

[@thefoolactions6913]

@@gcea123 can we discuss it in more detail? You have insta?

[@huythai1553]

Hi zach, is it possible to skip first exercise and start the second exercise? it is difficult for me to do the first one. I have lateral pelvic tilt( my right side is tight) and anterior pelvic tilt or lordosis. I also have problem with my jaw because open bite and Cross bite,so basically left aic right pattern.

[@ZacCupplesPT]

If you skip steps odds of success reduce.

[@huythai1553]

@@ZacCupplesPT ok then I will try all the exercises steps!I hope I can feel improvement!

[@erayunal5520]

My right side low back is tight and right hip have less internal rotation ?

[@ZacCupplesPT]

Use the test to guide what to do. If you are limited on both sides (most are), start with those moves. Then I would consider that the down hiked side

[@sleepingrogue4130]

I think you’ve made a mistake concerning which hip is hiked because your info is very contradictory. I see you’ve also chosen to not respond to one comment pointing out this flaw.

[@olympusnfitness]

I can easily get both sides down with room to go further 🤦🏻‍♂️ what is going on

[@Hsa008]

My both knees get flushed to the ground. So does that mean I don' have a hip hike? I have too much external rotation and LOL internal rotation.

[@ZacCupplesPT]

Are you able to keep the back hip on the ground as well? That's the key.

[@Hsa008]

@@ZacCupplesPT thank you so much. I'll keep that in mind next time. I have tried sitting low reaches.

[@matte563]

My left hip is higher, very far forward and stiff(im lateralized to the left, so i walk on the outside of my left foot its also supinated and right is dumped in), right hip is down with the entire right "side abs" area "stretched out" and weak. Upper body is slouched forward and rotated a bit to the left. My right scapula is up, forward and very loose/unstable(Probably due to depressed ribcage?). Internal rotation at the left hip/leg is very bad, it feels like my tight upper leg muscles limit it. Other stuff: Left lower(?) leg rotated outwards together with the foot. Tight left calf Im very much "oriented" to the right so walking is annoying AF. Left Outer hamstring feels tight Its hard to describe but where do I start? Please help!

[@ZacCupplesPT]

It sounds like you need to hammer the bilateral stuff first in the progression based on the L IR loss. That would be a good starting point

[@thoombro7]

Same for me .what did u do first

[@SahilMalik-qr9ue]

I can clearly see my right hip hike but in z sit position i cannot touch the ground with left leg now what can i do?? Please help

[@ZacCupplesPT]

Treat the side you are limited on

[@meekatoblerone5242]

If you don't have the stack don't talk to Zac

[@ZacCupplesPT]

Spittin’ 📠📠📠

[@traceynorton642]

Can't sit on floor s can't get up

[@fsfs2778]

What if i dont have a yoga ball?

[@jwishin]

Amazon

[@Extra_MSG]

Zac you on PEDs? That's the hugest kettlebell I've ever seen.

[@ZacCupplesPT]

Hahahaha just coffee

[@Mas_opet]

Perbaiki lateral Kemiringan panggul Untuk selamanya

[@ea2620]

This problem has been a nightmare for years now.

[@ZacCupplesPT]

Hopefully this helps!

[@joeytoonz2754]

Thumbnail looks like a before and after a night with diddy 😂

[@sandra.b7207]

My pelvis is not only tilted.. It's rotated also 🙃🙃

[@adenmercado1564]

My right leg is longer due to pushing on a skateboard, would a longer leg cause lateral pelvic tilt

[@clublulu399]

A longer leg is an indicator of lateral pelvic tilt. How much goofy do you ride compared to regular stance? The muscles used in goofy stance (left leg push) can be underdeveloped.

[@adenmercado1564]

@@clublulu399 I rarely ride goofy, but I'm going to start to only ride goofy to see if i can balance out my legs, I have a theory that skating may be a natural way to grow taller. . .

[@Kubiakmimi2]

it's wrong. I 'm tilted left and my leg hip is higher

[@masonmalaguti3463]

My spine is twisted to the right so if i lay down my entire body and ribcage goes to the right

[@ZacCupplesPT]

Then you probably want to work as if you have a hip hike on the left

[@masonmalaguti3463]

@@ZacCupplesPT does that mean Mty left or right hip Is higher

[@bykvojezkabykvojedov8909]

@@ZacCupplesPT I have right hip hike. I see it in a mrrior, feel it, and in the both tests, one that in the video and one squat you mention in comments. They both point that my right is hiked. And I also twist to the right when relaxed, and have headache somewhere in right butt, piriformis hurt or smth like that. I also feel tension around my coccyx, also have CPPS. Dont know how to cure. Hope your exercises help.