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Stretchingintermediate

Pelvic Tilt Into Bridge

How do you do a pelvic tilt into bridge?

An intermediate stretching exercise done using just your bodyweight that mainly works the lower back. Lie down with your feet on the floor, heels directly under your knees. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.

Updated

Primary
Lower Back
Equipment
None
Level
intermediate

Pelvic Tilt Into Bridge demonstration

Pelvic Tilt Into Bridge, starting position
Pelvic Tilt Into Bridge, starting position
Pelvic Tilt Into Bridge, finishing position
Pelvic Tilt Into Bridge, finishing position

How to Perform

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

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

FrontFront view. Muscles worked: lower back
BackBack view. Muscles worked: lower back
Lower Back

Exercise Details

Category
Stretching
Force
static
Mechanic
compound
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Pelvic Tilt Into Bridge work?

Pelvic Tilt Into Bridge primarily targets the Lower Back.

What equipment do I need for Pelvic Tilt Into Bridge?

Pelvic Tilt Into Bridge requires no equipment - it's a bodyweight exercise.

Is Pelvic Tilt Into Bridge suitable for beginners?

Pelvic Tilt Into Bridge is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Pelvic Tilt Into Bridge

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Superman

Lower Back

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Crossover Reverse Lunge

Lower Back

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Cat Stretch

Lower Back

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Child's Pose

Lower Back

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