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Stretchingbeginner

Standing Pelvic Tilt

How do you do a standing pelvic tilt?

A beginner stretching exercise done using just your bodyweight that mainly works the lower back, with help from the glutes. 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.

Updated

Primary
Lower Back
Secondary
Glutes
Equipment
None
Level
beginner

Standing Pelvic Tilt demonstration

Standing Pelvic Tilt, starting position
Standing Pelvic Tilt, starting position
Standing Pelvic Tilt, finishing position
Standing Pelvic Tilt, finishing position

How to Perform

  1. 1Start off with your feet hip-distance apart.
  2. 2Bend your knees slightly to keep them soft and springy.
  3. 3You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

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
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: lower back; also glutes
BackBack view. Muscles worked: lower back; also glutes
Lower BackGlutes

Exercise Details

Category
Stretching
Force
static
Mechanic
isolation
Level
beginner

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 Standing Pelvic Tilt work?

Standing Pelvic Tilt primarily targets the Lower Back. It also works the Glutes as secondary muscles.

What equipment do I need for Standing Pelvic Tilt?

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

Is Standing Pelvic Tilt suitable for beginners?

Yes, Standing Pelvic Tilt is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Standing Pelvic Tilt

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

Hug A Ball

Lower Back

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Cat Stretch

Lower Back

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Child's Pose

Lower Back

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Dancer's Stretch

Lower Back

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