Pelvic Tilt Into Bridge

Learn the Pelvic Tilt into Bridge to gently mobilize your spine, activate glutes, and improve hip stability.

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Free · iPhone only · Available on the App Store

Description

This exercise involves a gentle movement to stretch the lower back and hip muscles, starting from a supine position with knees bent, leading to a bridge pose by lifting the hips.

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How to do Pelvic Tilt Into Bridge

01
Setup
Lie on your back with knees bent, feet flat on the floor hip-width apart, and heels a few inches from your glutes. Place your arms by your sides with palms down.
02
Setup
Gently flatten your lower back into the floor by tilting your pelvis, engaging your abdominal muscles slightly. This is the initial pelvic tilt.
03
Exhale as you slowly lift your hips off the floor, articulating your spine one vertebra at a time until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top.
04
Inhale as you slowly lower your hips back down to the starting position, articulating your spine one vertebra at a time, allowing your tailbone to be the last part to touch the floor.

Tips

Focus on articulating your spine: Imagine peeling your spine off the floor one vertebra at a time on the way up, and laying it back down the same way on the descent, to maximize spinal mobility.
Engage your glutes: Actively squeeze your gluteal muscles throughout the entire upward phase and at the peak of the bridge to ensure they are the primary movers.
Maintain a neutral neck: Keep your gaze directed towards the ceiling and avoid craning your neck, allowing your head to remain relaxed on the floor.
Control the movement: Avoid using momentum; perform each repetition slowly and with control, particularly during the lowering phase, to build strength and body awareness.

Common mistakes

Arching the lower back excessively: Instead of pushing your hips too high and arching your lumbar spine, focus on maintaining a straight line from shoulders to knees by engaging your core and glutes.
Pushing through the toes or heels only: Ensure even pressure through your entire foot by distributing your weight between your heels and the balls of your feet to properly engage your glutes and hamstrings.
Rushing the movement: Slow down the tempo, especially during the eccentric (lowering) phase, to increase time under tension and improve muscle control.

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Questions

What muscles does Pelvic Tilt Into Bridge work?

Pelvic Tilt Into Bridge primarily targets Gluteus Maximus. Secondary muscles include Hamstrings, Latissimus Dorsi.

Is Pelvic Tilt Into Bridge good for beginners?

Pelvic Tilt Into Bridge is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Pelvic Tilt Into Bridge?

You need Body weight to perform Pelvic Tilt Into Bridge. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Pelvic Tilt Into Bridge?

Focus on articulating your spine: Imagine peeling your spine off the floor one vertebra at a time on the way up, and laying it back down the same way on the descent, to maximize spinal mobility. Engage your glutes: Actively squeeze your gluteal muscles throughout the entire upward phase and at the peak of the bridge to ensure they are the primary movers. Maintain a neutral neck: Keep your gaze directed towards the ceiling and avoid craning your neck, allowing your head to remain relaxed on the floor. Control the movement: Avoid using momentum; perform each repetition slowly and with control, particularly during the lowering phase, to build strength and body awareness.

What are common mistakes when doing Pelvic Tilt Into Bridge?

Arching the lower back excessively: Instead of pushing your hips too high and arching your lumbar spine, focus on maintaining a straight line from shoulders to knees by engaging your core and glutes. Pushing through the toes or heels only: Ensure even pressure through your entire foot by distributing your weight between your heels and the balls of your feet to properly engage your glutes and hamstrings. Rushing the movement: Slow down the tempo, especially during the eccentric (lowering) phase, to increase time under tension and improve muscle control.