Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge is a intermediate-level compound in the stretching category that primarily works the lower back.

How to do it

1. 1Lie down with your feet on the floor, heels directly under your knees.
2. 2Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
3. 3To go into a bridge, lift the entire spine except the neck.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.