Pelvic Tilt Into Bridge

The Pelvic Tilt Into Bridge is a controlled core and glute exercise that builds strength, stability, and proper hip extension through a smooth, coordinated movement.

Strength exercises

Mobility exercises

Core exercises

Bodyweight exercises

Fatigue level

Low 2/3 High

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Pelvic Tilt Into Bridge

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Pelvic Tilt Into Bridge

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The Pelvic Tilt Into Bridge is a foundational movement that combines core activation with glute engagement to improve lower-body strength and spinal control. By starting with a pelvic tilt, the exercise teaches proper positioning of the pelvis and lower back before transitioning into a full bridge, making it especially effective for developing efficient movement patterns.

This exercise emphasizes controlled muscle activation rather than momentum. The initial pelvic tilt helps activate the deep core muscles and glutes, creating a stable base that supports the spine as the hips lift. This makes the Pelvic Tilt Into Bridge particularly valuable for improving posture, reducing excessive lower-back arching, and reinforcing proper hip extension mechanics.

Because it is low-impact and highly scalable, the Pelvic Tilt Into Bridge is suitable for beginners, rehabilitation settings, and advanced athletes alike. It fits seamlessly into warm-ups, strength routines, and recovery sessions, supporting long-term core stability, glute strength, and overall movement quality.

How to Perform the Pelvic Tilt Into Bridge

Lie on your back with your knees bent, feet flat on the floor hip-width apart, and arms at your sides with palms facing down.
Engage your core muscles by drawing your navel toward your spine while maintaining a natural breathing pattern.
Begin with a pelvic tilt by pressing your lower back into the floor and slightly tilting your pelvis upward, exhaling during this movement.
Maintain the pelvic tilt position as you inhale to prepare, then exhale as you press through your heels to lift your hips off the floor.
Raise your hips until your body forms a straight line from your shoulders to your knees, keeping your weight distributed across your shoulders and feet.
Squeeze your glutes at the top position while keeping your core engaged and your ribs drawn down to prevent excessive arch in your lower back.
Hold the bridge position for 1-2 seconds at the top while continuing to breathe normally, ensuring your knees stay hip-width apart.
Lower your body back to the floor vertebra by vertebra in a controlled manner, inhaling as you descend, and then release the pelvic tilt to return to the starting position.

Important information

Keep your feet flat on the ground throughout the entire movement to maintain stability and proper force production.
Avoid overextending at the top position by keeping your ribs down and maintaining the connection between your core and glutes.
If you feel any discomfort in your lower back, focus more on the initial pelvic tilt to ensure proper positioning before lifting into the bridge.
For beginners, start with a shorter hold at the top and gradually increase duration as strength improves.

FAQ - Pelvic Tilt Into Bridge

What muscles does the Pelvic Tilt Into Bridge work?

The exercise primarily targets your glutes (buttocks muscles) and core, including the abdominals and lower back. It also engages your hamstrings and helps activate the entire posterior chain while improving spinal stability.

Is this exercise safe for people with lower back pain?

Yes, when performed correctly, the Pelvic Tilt Into Bridge is actually therapeutic for mild lower back discomfort as it strengthens supporting muscles. Start with just the pelvic tilt component if you have significant pain, and always consult your healthcare provider before beginning any exercise program.

How can I make the Pelvic Tilt Into Bridge more challenging?

To increase difficulty, try extending your hold time at the top of the bridge, performing the movement with one leg extended, or placing your feet on an unstable surface like a stability ball. You can also add a resistance band just above your knees to increase glute activation.

What are common form mistakes to avoid?

Avoid hyperextending your lower back at the top of the bridge position, which puts unnecessary strain on your spine. Don't let your knees collapse inward during the movement, and ensure you're driving through your heels rather than your toes to properly engage your glutes.

How often should I include this exercise in my routine?

You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.