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Understanding Anterior Pelvic Tilt and Why the Bowl of Water Analogy Can Be Misleading

Pelvic position is a hot topic for riders, with analogies often used to help them understand their posture. A common one is the "bowl of water" analogy:


Imagine your pelvis as a bowl filled with water:

  • In a neutral position, the bowl is upright, and no water spills out.

  • In an anterior pelvic tilt, the front of the bowl tips forward, and water spills out the front.

  • In a posterior pelvic tilt, the back of the bowl tips backward, and water spills out the back.


While this analogy is helpful for visualising pelvic position, it has its limitations. First, a neutral pelvis is naturally slightly tilted forward, not completely level. Second, you can't focus solely on the pelvis—you need to consider the spine position and the alignment of the hips and shoulders.



Neutral pelvis position in green and anterior tilt in red. Look at the arrow of the seat bones in contact with seat of saddle v back of saddle.
Neutral pelvis position in green and anterior tilt in red. Look at the arrow of the seat bones in contact with seat of saddle v back of saddle.

What is an Anterior Pelvic Tilt?


An anterior pelvic tilt occurs when the pelvis rotates forward, creating an exaggerated curve in the lower back (lumbar lordosis). In the saddle, this means that instead of sitting squarely on the seat bones, they are angled backwards.



On left is the anterior tilt with a curved lower back whereas can see neutral on the right is tilted forward slightly.
On left is the anterior tilt with a curved lower back whereas can see neutral on the right is tilted forward slightly.

This makes it harder for the seat bones to move with the horse and for the pelvis and spine to absorb the horse’s movement. It’s crucial to recognise this position because many riders misinterpret their posture. Often, riders think they are in a posterior tilt or have been told they’re in a "chair position" because their shoulders are leaning back, but this can be a misreading of their actual pelvic alignment.



With seat bones facing backwards and an arched lower back makes it much harder to move with the horse, especially in a sitting trot.

Often, riders think they are in a posterior tilt or have been told they’re in a "chair position" because their shoulders are leaning back, but this can be a misreading of their actual pelvic alignment.



This rider had been told that she had a chair seat as her shoulders were further back than her hips and it looked like she was in a posterior tilt, but if you were to bring the red line forward so shoulder over hip then you could see the bowl would tip forward and empty.

The Bowl of Water Misconception


The "bowl of water" analogy becomes misleading when other parts of the body compensate for pelvic tilt. Here’s a common scenario:


  • Pelvis in an Anterior Tilt: The pelvis tilts forward, causing the lower back to arch excessively.

  • Shoulders Lean Back: To counterbalance the forward tilt, the upper body leans back. This gives the illusion of a posterior tilt because the back of the "bowl" seems tipped, spilling water out the back.


However, the pelvic position itself hasn’t changed; it remains in an anterior tilt. The shoulders leaning back are a compensatory movement, not an actual adjustment of the pelvis. This is why relying solely on the bowl analogy can lead to confusion.


Why Does This Happen?


The confusion arises because posture is often assessed as a whole, rather than isolating the pelvis. When the shoulders lean back:


  • The spine extends further, increasing the curve in the lower back.

  • The chest lifts, giving the appearance of a "tipped-back" bowl.



When in an anterior tilt to try and compensate the rider will often end up leaning back to try and absorb the movement in the saddle and unless you look at the riders position closely you may miss the anterior tilt and assume it is a posterior tilt. In a posterior tilt there would be more of a curve in the opposite direction.

Why Riders Should Focus on Neutral Position


Riders should aim to sit in a neutral position in most saddles without relying on the saddle to correct their posture. While saddles should fit the horse and ideally accommodate the rider’s seat and leg length, they shouldn’t act as a crutch for alignment.

In my experience, many riders struggle to maintain a neutral pelvis due to limited flexibility, mobility, or control. This is particularly noticeable with knee blocks in dressage saddles, which can encourage an anterior pelvic tilt. To compensate, riders often lean back slightly, which further disrupts their ability to absorb the movement of a sitting trot or use their pelvis effectively.


Improving pelvic alignment is a key factor in achieving greater rider stability. This not only enhances comfort and performance but also reduces the risk of injury for both horse and rider.



Same saddle but different rider posture- whilst this saddle is not ideal fit for this rider you can see the difference her posture makes.
Same saddle but different rider posture- whilst this saddle is not ideal fit for this rider you can see the difference her posture makes.

Once riders can find and maintain a neutral spine, they’re better equipped to sit comfortably in a variety of saddles without depending on any single one to "put" them into a good position. A well-fitted saddle should complement the rider’s ability to hold a neutral position but not mask issues with mobility or biomechanics.


Moving Towards Neutral Alignment


Finding a neutral position is only part of the puzzle, as it's also just as important to be able to move through the full range of pelvic motion. Developing this range allows riders to adapt their position dynamically while riding, ensuring they can absorb movement from the horse and maintain stability without rigidity. This adaptability is crucial for improving balance, reducing strain on the body, and effectively communicating with the horse.


To improve your ability to move through the full range of pelvic motion:


  • Try Pelvic Circles: Sit on a stability ball or flat surface and gently move your pelvis in a circular motion, exploring the forward, backward, and side-to-side tilt.

  • Practice Pelvic Tilts in Different Positions: Explore your range of motion while standing, on all fours, and while seated on a chair or saddle.



This rider practicing her pelvic tilting in the saddle. As a rider who sits in an anterior tilt you can see it is harder for her to tilt backwards (posteriorly) and this is something she will practice off horse.

Why This Matters


Misinterpreting pelvic alignment can lead to ineffective exercises and poor posture corrections. For instance, if a rider believes they’re in a posterior tilt but are actually in an anterior tilt, they might make adjustments that exacerbate imbalances rather than resolving them. Understanding how the pelvis and upper body interact is essential for accurate assessment and improved movement. Flexibility for riders and targeted mobility exercises for riders are crucial elements of this process.


Final Thoughts


The "bowl of water" analogy is a helpful starting point, but it’s not foolproof unless we also consider shoulder and heel alignment. Compensatory movements in other parts of the body can obscure the true position of the pelvis. By learning to isolate and assess the pelvis independently, riders can better understand their posture and make meaningful adjustments for improved alignment, comfort, and performance in the saddle.


Want to improve your posture, riding biomechanics, and saddle position? Have a look a the Rider Physio Video Subscription or book a Rider Physio session for personalised feedback and guidance tailored to your needs.


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