PlanWorkouts

Exercise 1422 · REF D9qe7CM

Pelvic Tilt Into Bridge exercise animation

Pelvic Tilt Into Bridge

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Rolling from a pelvic tilt into a full bridge adds a dynamic glute-and-hamstring lift on top of the initial core activation, which makes it a useful two-part warm-up move before squats or deadlifts. The tilt at the bottom primes the low back before the hips actually rise.

How to Do the Pelvic Tilt Into Bridge

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your arms by your sides with your palms facing down.
  3. Engage your glutes and core muscles.
  4. Tilt your pelvis upward, lifting your hips off the ground.
  5. Hold the bridge position for a few seconds.
  6. Slowly lower your hips back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Pelvic Tilt Into Bridge primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Core.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Pelvic Tilt Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the glutes, with the hamstrings and core assisting.
What equipment do I need for the Pelvic Tilt Into Bridge?
The Pelvic Tilt Into Bridge is done with no equipment — just body weight.
What's a good alternative to the Pelvic Tilt Into Bridge?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.