Pelvic Tilt
Primary
Rehabilitation
Secondary
Core, Lower Back
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
Pelvic Tilt
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The pelvic tilt teaches control of the pelvis, a foundational skill for core stability and spine health. By flattening the lower back into the floor, you activate the transverse abdominis and learn to maintain neutral spine during movement.
When to use it
Use for core activation and back health.
Who it's for
All levels, especially those with back issues.
Imagine pulling your belly button toward your spine while pressing your lower back flat into the floor. You should eliminate the natural arch. Hold this position without holding your breath.
Pelvic Tilt — targeted muscles
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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.
When to Use the Pelvic Tilt
Use pelvic tilts as a foundation exercise for core training or lower back rehabilitation. Program 3 sets of 10-15 holds of 5-10 seconds. Progress to dead bugs once this becomes easy.
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
Frequently Asked Questions About the Pelvic Tilt
The Pelvic Tilt primarily targets the Transverse abdominis, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Pelvic Tilt include Rectus abdominis, providing additional training stimulus. Stabilizer muscles engaged include Pelvic floor.
Yes, the Pelvic Tilt is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All levels, especially those with back issues. Start with lighter weights to master proper form before progressing.
For the Pelvic Tilt, the recommended approach depends on your goals. 3 sets of 10-15 holds of 5-10 seconds. For strength, use 10-15 holds. For muscle growth, perform 15-20 holds. For endurance, complete 20-30 holds.
Yes, the Pelvic Tilt can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Pelvic Tilt include: Dead Bug, Bird Dog, Hollow Hold. These exercises target similar muscle groups as the Pelvic Tilt and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
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Safety Notes
- Isolate pelvic movement.
- Breathe normally.