Posterior chain and core training improves pelvic posture, hamstrings-to-quadriceps ratio, and vertical jump performance.

Background: Poor pelvic posture demonstrated through anterior pelvic tilt (APT) have been known to produce musculoskeletal imbalances involving weakness of the abdominal and pelvic musculature. While stretching and massage techniques have been reported to be effective in alleviating APT, it remains unclear if similar improvements can be elicited by posterior chain and core strength training. Therefore, the aim of this study was to examine the effect of an 8-week posterior and core strengthening program on APT, hamstrings-to-quadriceps (H:Q) strength ratio, and vertical jump performance in healthy individuals.

Methods: Ten healthy males (age = 26±12 years; mass = 87±14 kg; height = 1.8±0.1 m) and nine healthy females (age = 22±4 years; mass = 70±14 kg; heigh t = 1.7±0.1 m) performed resistance training (2×/week; 40-45 mins) involving a combination of hip extensors and abdominal strengthening exercises for 8 weeks. APT (°), vertical jump power (W), vertical jump height (m), and H:Q ratio at 60, 180, and 300°/s were assessed prior to and following the resistance training program.

Results: APT, vertical jump power, vertical jump height, and H:Q ratio at 60 and 180°/s, were significantly improved following 8 weeks of resistance training (all Ps<0.05).

Conclusions: Our main finding was that 8 weeks of resistance training emphasizing posterior chain and core strengthening was effective in reducing APT, improving vertical jump performance and H:Q ratio in healthy individuals. Our findings have potential implications for clinicians prescribing resistance training exercises to improve pelvic posture in healthy asymptomatic individuals at risk of developing chronic low back pain and lumbar-spinal pathologies due to excessive anterior pelvic tilt.