Pelvic Tilt

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides with palms facing down and relax your shoulders.
3. Identify your 'neutral spine' position, where there is a small, natural gap between your lower back and the floor.

How to do it

1. Exhale and contract your abdominals to flatten your lower back firmly against the floor by tilting your pelvis toward your ribs.
2. Squeeze your glutes slightly at the peak of the tilt, ensuring your hips remain in contact with the mat.
3. Inhale and slowly release the contraction, allowing your spine to return to the neutral starting position.
4. Perform the movement with a controlled tempo, focusing on the mind-muscle connection in the lower abs.

Form checklist

• Keep your lower back pressed firmly into the floor during the active phase.
• Ensure the movement is driven by your core, not by pushing through your feet.
• Keep your neck and shoulders relaxed to avoid unnecessary tension.
• Do not lift your buttocks off the ground; this is a tilt, not a glute bridge.

Pro tips

• Imagine pulling your belly button toward your spine and then up toward your chin to engage the deep transverse abdominis.
• Focus on the sensation of the distance between your hip bones and your rib cage shortening during the tilt.

Make it harder

• Maintain the posterior tilt (back flat) while slowly lifting one foot an inch off the ground in a 'marching' motion.
• Perform the exercise while exhaling all your air to increase the intensity of the deep core contraction.

Frequently asked

What muscles does the pelvic tilt work?

The pelvic tilt primarily targets the abs and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the pelvic tilt?

The pelvic tilt requires no equipment — just your body weight.

Is the pelvic tilt good for beginners?

Yes. The pelvic tilt is a beginner-friendly movement and a strong foundation to build on.

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