Pelvic Tilt into Bridge
Starting with a pelvic tilt, then peeling the spine off the floor one segment at a time into a bridge. Builds spinal control and glute activation beyond a plain pelvic tilt or glute bridge.
Primary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
Secondary muscles
- Abs (Rectus Abdominis)
- Hamstrings
- Transverse Abdominis
- Sets
- 1–2
- Reps
- 6–10
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Lying on your back with knees bent, heels under the knees, feet hip-width apart and arms by your sides.
Tighten the abdominals and tilt the pelvis so the lower back presses into the floor.
Keep tilting until the tailbone lifts, then peel the spine up one segment at a time.
Stop with the body in a line from shoulders to knees, squeezing the glutes.
Lower slowly from the upper back down, placing the tailbone last.
Breathing: Exhale as you tilt and peel up, inhale at the top and exhale as you roll down.
Coaching tips
One vertebra at a time
Tailbone leads up, lands last
Ribs stay down at the top
Common mistakes
Lifting the hips in one block
Arching the lower back at the top
Pushing through the toes instead of the heels
Safety notes
Keep the neck relaxed on the floor and bridge only as high as you can without arching.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.