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Pelvic Tilt Into Bridge

The Pelvic Tilt Into Bridge primarily targets your Lower Back. It requires stretch and is best suited to intermediate lifters.

Intermediate level · Equipment: Stretch · Compound · Static

Primary muscles: Lower Back

How to perform Pelvic Tilt Into Bridge

  1. Step 1. Lie down with your feet on the floor, heels directly under your knees.
  2. Step 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. Step 3. To go into a bridge, lift the entire spine except the neck.

Frequently asked questions

How do I correctly perform the pelvic tilt phase?

Exhale and contract your abdominals to flatten your lower back against the floor before lifting your hips. This posterior tilt ensures the spine is neutral and the glutes initiate the movement.

Which muscles are primarily targeted during this exercise?

The movement focuses on the erector spinae and deep core stabilizers. By integrating the tilt, you increase engagement of the lower back and gluteal muscles compared to a standard bridge.

What is a common mistake to avoid when lifting the hips?

Avoid hyperextending the lumbar spine at the top of the bridge. Keep the ribs tucked and maintain the pelvic tilt to prevent excessive arching and potential lower back strain.

How can a beginner make this exercise easier to manage?

Beginners should focus solely on the pelvic tilt without lifting the hips until core control improves. Reducing the range of motion allows for better focus on spinal alignment and muscle activation.

What is the recommended set and rep range for this movement?

Perform 2 to 3 sets of 10 to 15 repetitions with a controlled tempo. Hold the top position for two seconds to maximize isometric tension in the posterior chain.

Sample sets & reps for Pelvic Tilt Into Bridge

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Barbell Deadlift — barbell
  • Deadlift with Bands — barbell

See all Lower Back exercises →

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