Pelvic Tilt Into Bridge

Description

The pelvic tilt into bridge is a Pilates-style mobility exercise that combines a posterior pelvic tilt with a sequential roll into a glute bridge. It teaches segmental spinal articulation, builds glute activation, and improves lumbar control. It is a foundational warm-up exercise for spine and glute health.

Muscle Group

Core, Glutes, Stretching

Equipment Required

Bodyweight

Pelvic Tilt Into Bridge Instructions

Lie flat on your back with knees bent at 90 degrees and feet flat on the floor, hip-width apart.
Begin with a posterior pelvic tilt: press your lower back firmly into the floor and tilt your pelvis up toward your ribs.
From the pelvic tilt, sequentially roll your spine off the floor — tailbone, lower back, mid-back — until you reach a glute bridge position.
At the top, your body forms a straight line from knees to shoulders. Squeeze your glutes.
Reverse the motion: roll your spine back down sequentially — mid-back, lower back, tailbone.
End with the posterior pelvic tilt before releasing.
Move slowly and with control. Each vertebra should leave and return to the floor sequentially.
Repeat for 8 to 12 reps as a warm-up or core activation.