Pelvic Tilt Into Bridge
An intermediate compound mobility exercise that works the lower back.
Starting position
End position
How to Do Pelvic Tilt Into Bridge
- Lie down with your feet on the floor, heels directly under your knees.
- Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- To go into a bridge, lift the entire spine except the neck.
Muscles Worked
Alternatives to Pelvic Tilt Into Bridge
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Standing Pelvic Tilt
A beginner isolation mobility exercise that works the lower back.
-
2
Crossover Reverse Lunge
An intermediate mobility exercise that works the lower back.
-
3
Hug A Ball
A beginner isolation mobility exercise that works the lower back, using an exercise ball.
-
4
Lower Back-SMR
A beginner mobility exercise that works the lower back, using a foam roller.
-
5
Pyramid
A beginner mobility exercise that works the lower back, using an exercise ball.
-
6
Superman
A beginner compound mobility exercise that works the lower back, needing no equipment.
-
7
Cat Stretch
A beginner mobility exercise that works the lower back.
-
8
Child's Pose
A beginner mobility exercise that works the lower back.
-
9
Dancer's Stretch
A beginner mobility exercise that works the lower back.
-
10
Hug Knees To Chest
A beginner mobility exercise that works the lower back.
Frequently Asked Questions
What muscles do pelvic tilt into bridge work?
Pelvic Tilt Into Bridge primarily works the lower back.
What equipment do I need for pelvic tilt into bridge?
The source dataset does not record equipment for pelvic tilt into bridge. Check the instructions above before you set up.
Pelvic Tilt Into Bridge: is it suitable for beginners?
Pelvic Tilt Into Bridge is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of pelvic tilt into bridge?
Standing Pelvic Tilt, Crossover Reverse Lunge, Hug A Ball train the same primary muscles and are listed with 7 more alternatives above.
How do I log pelvic tilt into bridge in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the lower back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Pelvic Tilt Into Bridge with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.