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Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge is an intermediate compound bodyweight stretching that mainly works your lower back.

💪 Lower back🏋️ Bodyweight📈 Intermediate🔗 Compound🎯 2-3 holds of 20-30 seconds per side
Pelvic Tilt Into Bridge: starting position
Starting position
Pelvic Tilt Into Bridge: end position
End position

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

Primary: Lower back

Sets and reps

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

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Pelvic Tilt Into Bridge alternatives

Exercises that train the same main muscle, including options with other equipment.

SupermanBodyweight · BeginnerPyramidOther · BeginnerCat StretchBodyweight · BeginnerChild's PoseBodyweight · BeginnerDancer's StretchBodyweight · BeginnerCrossover Reverse LungeBodyweight · Intermediate

FAQ

What muscles does the pelvic tilt into bridge work?

It mainly works your lower back.

How many sets and reps of pelvic tilt into bridge should I do?

Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.

Is the pelvic tilt into bridge good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →