Pelvic Tilt Into Bridge

How to do the Pelvic Tilt Into Bridge

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

Muscles worked

Role	Muscles
Primary	lower back
Equipment	no equipment
Difficulty	intermediate
Type	compound

Train the same muscles a different way

6 alternatives for the same lower back, with and without kit.

Hug A Ball Exercise Ball Pyramid Exercise Ball Lower Back-SMR Foam Roller Weighted Ball Hyperextension Exercise Ball Barbell Deadlift Barbell Deadlift with Bands Barbell

Easier than the Pelvic Tilt Into Bridge

Same movement pattern, lower entry difficulty — work up from here.

Superman beginner · Bodyweight Cat Stretch beginner · Bodyweight Child's Pose beginner · Bodyweight

Common questions

What muscles does the Pelvic Tilt Into Bridge work?

The Pelvic Tilt Into Bridge primarily works the lower back. Superman, Cat Stretch, and Child's Pose train the same muscle, across 5 equipment types.

What equipment do you need for the Pelvic Tilt Into Bridge?

None — the Pelvic Tilt Into Bridge is bodyweight, so it works at home, in a hotel room or outdoors. Superman and Cat Stretch also need nothing.

Is the Pelvic Tilt Into Bridge suitable for beginners?

It is rated intermediate. Start with Superman, Cat Stretch, and Child's Pose and work up.

Where should the Pelvic Tilt Into Bridge go in a workout?

Early — the Pelvic Tilt Into Bridge is compound, working 1 muscle group, so run it first or second while you are fresh.

Similar exercises

Superman Bodyweight Cat Stretch Bodyweight Child's Pose Bodyweight Dancer's Stretch Bodyweight Hug A Ball Exercise Ball Hug Knees To Chest Bodyweight