Standing Pelvic Tilt

Standing Pelvic Tilt is a beginner-level isolation in the stretching category that primarily works the lower back. It also recruits the glutes.

How to do it

1. 1Start off with your feet hip-distance apart.
2. 2Bend your knees slightly to keep them soft and springy.
3. 3You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

Muscles worked

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

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •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.