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Standing Pelvic Tilt

Standing Pelvic Tilt is a beginner isolation bodyweight stretching that mainly works your lower back, with help from your glutes.

💪 Lower back🏋️ Bodyweight📈 Beginner🔗 Isolation🎯 2-3 holds of 20-30 seconds per side
Standing Pelvic Tilt: starting position
Starting position
Standing Pelvic Tilt: end position
End position

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

Primary: Lower backSecondary: Glutes

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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Standing Pelvic Tilt alternatives

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

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FAQ

What muscles does the standing pelvic tilt work?

It mainly works your lower back; your glutes assist.

How many sets and reps of standing pelvic tilt 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 standing pelvic tilt good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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