Standing Pelvic Tilt

How to do the Standing Pelvic Tilt

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

Muscles worked

Role	Muscles
Primary	lower back
Secondary	glutes
Equipment	no equipment
Difficulty	beginner
Type	isolation

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

Harder than the Standing Pelvic Tilt

Pelvic Tilt Into Bridge intermediate · Bodyweight

Common questions

What muscles does the Standing Pelvic Tilt work?

The Standing Pelvic Tilt primarily works the lower back, with the glutes as secondary movers. Hug A Ball, Child's Pose, and Dancer's Stretch train the same muscle, across 5 equipment types.

What equipment do you need for the Standing Pelvic Tilt?

None — the Standing Pelvic Tilt is bodyweight, so it works at home, in a hotel room or outdoors. Hug A Ball and Child's Pose also need nothing.

Is the Standing Pelvic Tilt suitable for beginners?

Yes, the Standing Pelvic Tilt is rated beginner. Pelvic Tilt Into Bridge are the progressions from here.

Where should the Standing Pelvic Tilt go in a workout?

Late — the Standing Pelvic Tilt is isolation work, so it follows your compounds.

Similar exercises

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