Standing Pelvic Tilt

A beginner stretch for the back and glutes.

Movement guide

Standing Pelvic Tilt

Demand · source-assignedEasy (unreviewed)

Equipment requiredOther / check instructions

Muscle focusBack · Glutes

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

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Standing Pelvic Tilt demonstrated on the 3D figure

3D demoStanding Pelvic TiltBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Half lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure

3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start off with your feet hip-distance apart.
Bend your knees slightly to keep them soft and springy.
You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

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

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: Back. Also: Glutes.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Pelvic tilt into bridge demonstrated on the 3D figure

3D demoPelvic tilt into bridgeBeginner · No equipment

Locust pose (Salabhasana) demonstrated on the 3D figure

3D demoLocust pose (Salabhasana)Beginner · No equipment

Seated twist, bottom leg straight demonstrated on the 3D figure

3D demoSeated twist, bottom leg straightBeginner · No equipment

3D demoSupermanIntermediate · No equipment

Supine spinal twist (Supta Matsyendrasana) demonstrated on the 3D figure

3D demoSupine spinal twist (Supta Matsyendrasana)Beginner · No equipment

Hug A Ball demonstrated on the 3D figure

3D demoHug A BallBeginner · Exercise ball

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Questions people ask

What muscles does the Standing Pelvic Tilt work?

Mainly the back, with help from the glutes.

What equipment do I need for the Standing Pelvic Tilt?

Other / check instructions.

Is the Standing Pelvic Tilt good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Half lord of the fishes (Ardha Matsyendrasana).

How do I make the Standing Pelvic Tilt harder?

Progress to the Half lord of the fishes (Ardha Matsyendrasana), or add load, range or slower lowering once your form is solid.