Standing Pelvic Tilt
A beginner isolation mobility exercise that works the lower back.
Starting position
End position
How to Do Standing Pelvic Tilt
- 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.
Muscles Worked
Alternatives to Standing Pelvic Tilt
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
Pelvic Tilt Into Bridge
An intermediate compound mobility exercise that works the lower back.
-
2
Hug A Ball
A beginner isolation mobility exercise that works the lower back, using an exercise ball.
-
3
Superman
A beginner compound mobility exercise that works the lower back, needing no equipment.
-
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
Child's Pose
A beginner mobility exercise that works the lower back.
-
7
Dancer's Stretch
A beginner mobility exercise that works the lower back.
-
8
Hug Knees To Chest
A beginner mobility exercise that works the lower back.
-
9
Cat Stretch
A beginner mobility exercise that works the lower back.
-
10
Crossover Reverse Lunge
An intermediate mobility exercise that works the lower back.
Frequently Asked Questions
What muscles do standing pelvic tilt work?
Standing Pelvic Tilt primarily works the lower back. The glutes assist as secondary muscles.
What equipment do I need for standing pelvic tilt?
The source dataset does not record equipment for standing pelvic tilt. Check the instructions above before you set up.
Standing Pelvic Tilt: is it suitable for beginners?
Yes. Standing Pelvic Tilt is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of standing pelvic tilt?
Pelvic Tilt Into Bridge, Hug A Ball, Superman train the same primary muscles and are listed with 7 more alternatives above.
How do I log standing pelvic tilt 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 Standing Pelvic Tilt 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.