Exercise library · Lower Back

How to Do Standing Pelvic Tilt

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

Standing Pelvic Tilt animated demonstration from start to end position

Main muscles	Lower Back
Also works	Glutes
Equipment	Body Only
Level	Beginner
Type	Stretching

How to do it

Start off with your feet hip-distance apart.
Bend your knees slightly to keep them soft and springy.
You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

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

Lower Back Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Doorway pull-up bar

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.

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