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Exercise

Pelvic Tilt Into Bridge

Also known as: pelvic tilt to bridge, pelvic tilt bridge, supine pelvic tilt, lumbar tilt bridge

Pelvic Tilt Into Bridge — position 1Pelvic Tilt Into Bridge — position 2

Pelvic Tilt Into Bridge is a compound exercise for the lower back. Main target: lower back. Also works: gluteus maximus. No equipment needed — just your bodyweight.

EquipmentBodyweight
TypeCompound (multi-joint)
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Pelvic Tilt Into Bridge: primary in bright, secondary in light
Primary
Lower back
Secondary
Gluteus maximus

How to do it

  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.

Similar exercises

Superman
Bodyweight
Lower back
Cat Stretch
Bodyweight
Lower back
Child's Pose
Bodyweight
Lower back
Crossover Reverse Lunge
Bodyweight
Lower back
Dancer's Stretch
Bodyweight
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Hug Knees To Chest
Bodyweight
Lower back

Alternatives with other equipment

Atlas Stone Trainer
Other
Lower back
Hug A Ball
Exercise ball
Lower back
Lower Back-SMR
Foam roll
Lower back
Rack Pull with Bands
Barbell
Lower back
Lever Back Extension
Machine
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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