Pelvic Tilt Into Bridge
Expert Advice
Engage your glutes and core muscles to lift your hips, rather than pushing from your feet, to ensure proper form and muscle activation.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Perform a pelvic tilt by tightening your abdominals and pressing your lower back into the floor.
- Lift your hips off the floor by squeezing your glutes until your body forms a straight line from shoulders to knees.
- Hold the bridge position for a few seconds, then slowly lower your hips back to the floor.
- Repeat for the desired number of repetitions.
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Muscles Worked
Pelvic Tilt Into Bridge primarily targets the Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Lats25%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Pelvic Tilt Into Bridge work?
Pelvic Tilt Into Bridge primarily targets the Glutes. Secondary muscles involved include Hamstrings, Lats. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Pelvic Tilt Into Bridge?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Pelvic Tilt Into Bridge suitable for beginners?
Yes, Pelvic Tilt Into Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
