Pelvic Tilt Into Bridge

Technique

How to perform Pelvic Tilt Into Bridge

1. Lie on your back with knees bent and feet flat on the floor, about hip-width apart.
2. Gently roll the pelvis backward so the lower back settles toward the floor.
3. Continue the pelvic curl, then lift the hips by pressing through the feet and tightening the buttocks.
4. Allow the spine to lift progressively while keeping the shoulders and upper back supported on the floor.
5. Pause in the bridge without forcing a larger lower-back arch.
6. Lower slowly, returning the spine and then the pelvis to the floor.
7. Release the tilt and reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.