Standing Pelvic Tilt
Improve lower back flexibility & core stability with the standing pelvic tilt! A simple exercise for a healthier spine.
The Standing Pelvic Tilt mainly works the core and lower back, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Standing Pelvic Tilt Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Hip Flexor (iliopsoas)
Standing Pelvic Tilt Variations and Alternatives
How to do the Standing Pelvic Tilt
Standing Pelvic Tilt (Back)
Positioning:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent for stability.
Place your hands on your hips to help with body awareness.
Maintain a straight posture: head up, shoulders relaxed.
Movement:
Inhale deeply, allowing your stomach to relax and protrude forward slightly.
As you exhale, gently tilt your pelvis backward by tightening your abdominal muscles. Imagine trying to tuck your tailbone under you.
Hold this position for a moment, feeling a stretch in your lower back.
Inhale again, releasing the pelvic tilt and returning to a neutral standing position.
Repeat this movement for 10-15 repetitions, focusing on controlled and smooth motions.
Tips:
Keep your movements slow and deliberate to ensure proper form.
Avoid overarching your back; maintain a neutral spine throughout the exercise.
This exercise is beneficial for improving lower back flexibility and core stability.
Standing Pelvic Tilt FAQs
What muscles does the Standing Pelvic Tilt work?
The Standing Pelvic Tilt mainly works the core and lower back, with help from the glutes & hips. The main muscles are the rectus abdominis, transverse abdominis and erector spinae.
What equipment do you need for the Standing Pelvic Tilt?
None. The Standing Pelvic Tilt is a bodyweight exercise, so you can do it anywhere.
What are some Standing Pelvic Tilt variations and alternatives?
Similar exercises include the Lying Shift Anterior Pelvic Hold, Lying Pelvic Tilt, Pelvic Tilt Hold and Pelvic Tilt.
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