If you’ve been diligently stretching your hamstrings but still feel tightness or discomfort, you’re not alone. For many, the issue goes beyond the muscles themselves – there may be a deeper biomechanical imbalance at play.
One of the most common culprits behind stubborn hamstring tightness is anterior pelvic tilt, often linked with lower crossed syndrome. In this video, Julian Berriman, our Director of Education, explains how these conditions can place your hamstrings under constant tension, and how gluteal amnesia increases the workload on your already overtaxed muscles.
What is Anterior Pelvic Tilt?
The pelvis is the base of your spine, and its position plays a crucial role in how your body moves.
Anterior pelvic tilt (APT), often associated with prolonged sitting or poor posture, occurs when the front of the pelvis drops and the back rises. This creates an exaggerated curve (lordosis) in the lower back.
When this happens:
- Hip flexors become shortened and tight
- Glutes and abdominals become weak
- Hamstrings are placed under sustained tension
This explains why hamstrings can feel “tight” even if you stretch them regularly — they’re constantly on stretch due to the pelvic position, not because they lack flexibility.
The Role of Gluteal Amnesia
Gluteal amnesia occurs when the glutes fail to activate properly. Since the glutes are the body’s primary hip extensors, if they’re not firing, the hamstrings end up compensating.
This over-reliance on the hamstrings:
- Overworks them
- Keeps them overstretched
- Creates the constant feeling of tightness
In other words, hamstring stretches alone don’t solve the problem — they’re only tackling the symptom, not the cause.
The Cycle of Tightness
Over time, this imbalance can create a cycle that’s tough to break. Tight hamstrings may lead to:
- Pain and discomfort (not just in hamstrings, but also lower back and hips)
- Impaired mobility due to reduced hip function
- Higher injury risk, including hamstring strains and tears
So, What Can You Do About It?
To break the cycle, you need to address the root causes - posture and muscle imbalances.
Julian demonstrates a corrective exercise that:
- Activates the hamstrings
- Encourages posterior pelvic tilt
- Reduces hamstring tension
- Improves freedom of movement
This exercise would be just one part of a wider corrective strategy, which involves:
- Strengthening the glutes, abdominals, and hamstrings
- Stretching the hip flexors and lower back
- Improving posture habits (especially reducing prolonged sitting)
In Conclusion
If your hamstrings still feel tight after stretching, remember: it’s rarely just about the hamstring itself. It’s about the bigger picture — your posture, your pelvis, and how your muscles work together.
Correcting these imbalances doesn’t just relieve tightness, it can transform the way you move and reduce your risk of injury.
