Pelvic Tilt Into Bridge
The Pelvic Tilt Into Bridge targets the Lower Back and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Pelvic Tilt Into Bridge
- 1
Lie down with your feet on the floor, heels directly under your knees.
- 2
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- 3
To go into a bridge, lift the entire spine except the neck.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
Similar Exercises
Frequently Asked Questions
What muscles does the Pelvic Tilt Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the Lower Back. It's an effective compound exercise for building lower back strength.
Is the Pelvic Tilt Into Bridge good for beginners?
The Pelvic Tilt Into Bridge is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Pelvic Tilt Into Bridge?
The Pelvic Tilt Into Bridge requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.