Pelvic tilt into bridge

Lying on the back with the knees bent, the tailbone curls up to flatten the low back, then the spine peels up into a bridge one segment at a time and rolls back down the same way: the bridge learned slowly, the pelvis kept tilted so the back does not arch.

Bridge family

Pelvic tilt into bridge

Easier option

DemandEasy

Equipment requiredFloor space

Muscle focusGlutes · Abs · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with the knees bent and the heels under the knees.
Tilt the pelvis so the low back flattens to the floor, then peel the spine up one segment at a time into a bridge.
Roll back down the same way, the low back reaching the floor last.

Form cues

Keep the tailbone tucked: lift only as high as the back stays unarched.
Each time, try to peel a little more of the spine off the floor.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

South Tees Hospitals NHS · Shoulder bridge (from a pelvic tilt, the spine peeled up one segment at a time) ↗
Royal Berkshire NHS · Core exercise programme (pelvic tilts first, then the bridge) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Abs, Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

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Questions people ask

What muscles does the Pelvic tilt into bridge work?

Mainly the glutes, with help from the abs and hamstrings.

What equipment do I need for the Pelvic tilt into bridge?

No equipment: your body weight and a little floor space.

Is the Pelvic tilt into bridge good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Glute bridge.

How do I make the Pelvic tilt into bridge harder?

Progress to the Glute bridge, or add load, range or slower lowering once your form is solid.