Exercise library · Lower Back

How to Do Pelvic Tilt Into Bridge

Step-by-step instructions, muscles worked and workouts that use the pelvic tilt into bridge.

How to do it

1. Lie down with your feet on the floor, heels directly under your knees.
2. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
3. To go into a bridge, lift the entire spine except the neck.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

SupermanLower Back

Cat StretchLower Back

Child's PoseLower Back

Dancer's StretchLower Back

Hug Knees To ChestLower Back

Standing Pelvic TiltLower Back

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.