Pelvic Tilt
Primary
Rehabilitation
Secondary
Core, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for core activation and back health. The Pelvic Tilt — a rehabilitation isometric hold — is one of the most effective ways to train your rehabilitation, with secondary work on your Rectus abdominis.
Everything You Need to Know About the Pelvic Tilt
The Pelvic Tilt is a good for beginners exercise that targets your Transverse abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for core activation and back health. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially those with back issues. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Pelvic Tilt — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Pelvic Tilt?
- 1
Lie on back with knees bent, feet flat.
- 2
Flatten lower back into floor by tilting pelvis.
- 3
Imagine pulling belly button toward spine.
- 4
Hold for 5-10 seconds.
- 5
Relax completely and repeat for the desired number of repetitions.
- 6
Focus on isolating pelvic movement.
What are the best tips for the Pelvic Tilt?
Foundation exercise for core stability.
Great for lower back pain.
Can progress to dead bugs.
Common Pelvic Tilt mistakes
Using glutes to lift hips.
Losing hip position during the Pelvic Tilt shifts the loading pattern away from your Transverse abdominis and can compress your lower back. Stay planted and let your Transverse abdominis do the work.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Pelvic Tilt spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Not fully flattening back.
A compromised back position during the Pelvic Tilt puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Pelvic Tilt — who it's best for
All levels, especially those with back issues.
How to Program the Pelvic Tilt
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-15 holds of 5-10 seconds.
What are good alternatives to the Pelvic Tilt?
Dead Bug
Bird Dog
Hollow Hold
Other Variations
- Standing Pelvic Tilt
- Pelvic Tilt with March
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Pelvic Tilt — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Isolate pelvic movement.
- Breathe normally.