Pelvic Tilt Into Bridge

Muscles worked

Setup

1. Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place your arms straight by your sides, palms facing down, and engage your lats by pressing your hands and triceps firmly into the floor.
3. Ensure your spine is in a neutral position with a small gap between your lower back and the floor.

How to do it

1. Exhale and perform a posterior pelvic tilt by tucking your tailbone and flattening your lower back against the floor using your abdominals.
2. Continue the movement by driving through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
3. Hold the top position for one second, squeezing your glutes and maintaining lat tension.
4. Inhale as you slowly lower your spine back to the floor one vertebra at a time, returning to the neutral starting position.

Form checklist

• Keep your ribcage tucked and avoid arching your lower back at the top of the bridge.
• Ensure your knees stay parallel and do not cave inward or flare out.
• Maintain constant pressure through your heels to maximize glute and hamstring recruitment.
• Keep your neck and jaw relaxed, focusing the effort on the lower body and core.

Pro tips

• Focus on the 'articulation' of the spine, feeling each segment move independently during the lift and lower to improve spinal mobility.
• Actively 'pull' your heels toward your glutes (without moving them) to increase hamstring tension and prevent the lower back from taking over.
• Press your arms and lats into the floor to create a stable anchor, which helps keep the chest open and the torso stable.

Make it harder

• Perform the movement with your arms reaching straight up toward the ceiling to remove the lat and arm support, increasing the stability demand on the core.
• Transition into a Single-Leg Bridge by extending one leg straight out while keeping the pelvis perfectly level throughout the lift.

Frequently asked

What muscles does the pelvic tilt into bridge work?

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

What equipment do you need for the pelvic tilt into bridge?

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

Is the pelvic tilt into bridge good for beginners?

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

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