Pelvic Tilt Into BridgeMuscles Worked
The pelvic tilt into bridge works your lower back, easing it into a gentle stretch as you tilt your pelvis, then having the muscles along your spine help hold the bridge. Your glutes switch on at the top too, but this is a light control and warm-up drill, not a loaded glute exercise.
PrimaryLower Back
- Level
- Intermediate
- Type
- Compound
- Force
- Static hold
How to do it
- Lie on your back with your knees bent, feet flat on the floor and heels roughly under your knees.
- Gently draw your belly in and tilt your pelvis so your lower back presses into the floor and your tailbone starts to curl up.
- Keep rolling up one section of your spine at a time until your hips are lifted and your body forms a line from knees to shoulders.
- Hold the bridge briefly with your weight on your upper back and shoulders, not your neck.
- Roll back down slowly, lowering from the top of your spine to the bottom, and repeat.
Form tips
- Move slowly and smoothly, because the point is control of each part of your spine, not height.
- Push through your heels and keep your knees pointing forward instead of letting them fall in or out.
- Stop the bridge at a straight line from knees to shoulders rather than arching your lower back higher.
Why it made the list
No. 9 of 10
Best Lower Back Exercises
Bodyweight lower back and glute activator. Beginner-friendly, often used in rehab and warm-ups.
More lower back exercises
See it on your own body map
Log your Pelvic Tilt Into Bridge sets in KasMaker and watch your lower back fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
