Standing Pelvic Tilt

Standing Pelvic Tilt


This exercise involves standing with feet hip-width apart and tilting the pelvis forward and backward while engaging the core muscles. It helps to improve posture, strengthen the lower back and abdominal muscles, and increase flexibility in the hips.

Muscle Group

Equipment Required

Standing Pelvic Tilt Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Engage your core muscles by pulling your belly button in towards your spine.
  3. Shift your weight forward onto the balls of your feet.
  4. Tilt your pelvis forward by squeezing your glutes and pushing your hips forward.
  5. Hold the position for a few seconds, then release and return to the starting position.
  6. Repeat for 10-15 repetitions.

Standing Pelvic Tilt Form & Visual

Standing Pelvic Tilt

Standing Pelvic Tilt Benefits

  • Strengthens the lower back muscles
  • Improves posture
  • Reduces lower back pain
  • Increases flexibility in the hips and lower back
  • Improves balance and stability

Standing Pelvic Tilt Muscles Worked

  • Abdominal muscles
  • Lower back muscles
  • Gluteal muscles
  • Hip flexor muscles

Standing Pelvic Tilt Variations & Alternatives

  • Supine Pelvic Tilt
  • Seated Pelvic Tilt
  • Bridge with Pelvic Tilt
  • Quadruped Pelvic Tilt
  • Standing Pelvic Clocks