The lower crossed syndrome (LCS) involves muscle imbalances in the lower body where muscles are constantly shortened or lengthened in relation to each other. LCS is characterized by specific patterns of muscle weakness and tightness that cross between the dorsal and ventral sides of the body. In LCS, there is overactivity and tightness of hip flexors and lumbar extensors along with underactivity and weakness of deep abdominal muscles and gluteus maximus and medius muscles. This imbalance results in an anterior tilt of the pelvis, increased flexion of the hips, and compensatory hyperlordosis of the lumbar spine.

1. The lower crossed syndrome (LCS) is the result of muscle strength imbalances in the lower
segment. These imbalances can occur when muscles are constantly shortened or lengthened in
relation to each other. The lower crossed syndrome is characterized by specific patterns of
muscle weakness and tightness that cross between the dorsal and the ventral sides of the body.
In LCS there is over activity and hence tightness of hip flexors and lumbar extensors. Along with
this there is under activity and weakness of the deep abdominal muscles on the ventral side and
of the gluteus maximus and medius on the dorsal side.[1] The hamstrings are frequently found to
be tight in this syndrome as well. This imbalance results in an anterior tilt of the pelvis, increased
flexion of the hips, and a compensatory hyperlordosis in the lumbar spine.

2. How to fix an anterior pelvic tilt?
Do you have this ?

3. Step 1
Master the lying pelvic tilt.
Many trainees who possess excessive APT have
no idea their low back sway, bulging abdomen,
back pain, inability to perform good squats,
and/or poor glute strength are actually a part of
a muscular imbalance pattern that, to a great
extent, can be corrected. Also, folks in excessive
APT often have no idea how to posteriorly tilt
their pelvis. For these people, step one is to
learn how to get the pelvis into a neutral
position and posterior tilt. The lying pelvic tilt is
a great exercise for achieving this, as “push the
lower back into the ground” is an easy cue for
most people to understand.

4. Step 2
Improve things more with the standing pelvic tilt
When the trainee manages to perform the lying pelvic tilt
and understands how to control pelvic alignment, the
standing pelvic tilt is a natural next step. “Squeeze the
glutes” is an excellent cue for the SPT, as it triggers the
trainee to contract the glutes and posteriorly tilt the pelvis.

5. Other things to help APT
Other strategies that can help speed up progress:
Add in some hip flexor and lower back stretches.
Postural training is an important part of treating APT.
Paying special attention to sitting posture is vital.
More glute strengthening and activation (e.g., PPT
bodyweight glute bridges and hip thrusts) and
abdominal work. These can be done at home

6. Stretches to help with APT