If you notice an anterior tilt in your pelvis (your lower back arches), this denotes weakness in the hamstrings. This is due to the overactivity of your quadriceps and psoas. Whether your goal is to improve performance in a sport or activity, increase range of functional movement, or to build balance in the body to prevent injury, individuals with Lordosis need to work on their hamstring strength, both medially and laterally. Lateral hamstring work will be imperative to improve pronation (the rolling in of the feet) which is often a result of Lordosis.
Many of my clients ask how often they should do strength work for their hamstrings. My suggestion would be 3-4x a week. In regards to reps, I’d select at least three different exercises. Spend one minute doing unilateral (single leg work) on your non-dominant leg, and then one minute using both legs for each exercise. Repeat this unilateral and double leg hamstring work for 2 to 3 sets. A set is one minute or 8-12 slow reps.
Take your time.
Inhale to prepare and exhale on the effort pulling your belly button in towards your spine and lifting in and up on your pelvic floor muscles (the muscles that stop your stream of pee) to contract your transverse abdominis (the deepest layer of your core), and to protect your low back.
Another imperative note to abide by when working the hamstrings with Lordosis is working with either a neutral pelvis or a posteriorly tilted pelvis (tucked under). A neutral or posterior tilt in the pelvis will allow you to turn off your overactive psoas and quads and turn on those underactive hamstrings.