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Standing Pelvic Tilt

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Lower Back, with support from Glutes. It requires stretch and is best suited to beginner lifters.

Beginner level · Equipment: Stretch · Isolation · Static

Primary muscles: Lower Back Secondary muscles: Glutes

How to perform Standing Pelvic Tilt

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

Frequently asked questions

How do I correctly perform a standing pelvic tilt?

Stand with feet hip-width apart and knees slightly bent. Focus on rotating the pelvis backward to flatten the lower back curve using your abdominal muscles.

What primary muscles are targeted during this movement?

The exercise primarily targets the lower back extensors and the deep core stabilizers. It helps improve proprioception and control of the lumbar spine.

What is a common mistake to avoid during the tilt?

Avoid using your legs or glutes to drive the movement. The motion should be subtle and isolated to the pelvis and lower spine rather than a full-body rock.

Is there a simpler version for beginners who struggle with control?

Beginners can perform the movement lying on their back with knees bent. This provides floor feedback to help feel the lower back flattening against the ground.

How should I program standing pelvic tilts into my routine?

Perform 2 to 3 sets of 10 to 15 controlled repetitions as part of a warm-up. This exercise is most effective when used to improve spinal mobility before lifting.

Sample sets & reps for Standing Pelvic Tilt

  • 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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