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Exercise 1364 · REF cuKYxhu

Standing Pelvic Tilt exercise animation

Standing Pelvic Tilt

Category
Back
Equipment
Body Weight
Target
Spine

The standing pelvic tilt is a small movement — rocking the pelvis forward and back — aimed at building awareness and control of pelvic position rather than building strength. It's commonly used to teach lifters what a neutral spine actually feels like before loading a squat or deadlift. Small, controlled movements are the entire point here; there's no benefit to exaggerating the range.

How to Do the Standing Pelvic Tilt

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Place your hands on your hips or let them hang by your sides.
  3. Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
  4. Hold the position for a few seconds, then release and return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Standing Pelvic Tilt primarily targets the Spine, with Abdominals as the primary synergist muscle group.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Arms Extended Exercise Ball Back Extension With Arms Extended Stability Ball · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine

Equipment Alternatives

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

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Standing Pelvic Tilt work?
The Standing Pelvic Tilt primarily targets the spine, with the abdominals as the main supporting muscle group.
What equipment do I need for the Standing Pelvic Tilt?
The Standing Pelvic Tilt is done with no equipment — just body weight.
What's a good alternative to the Standing Pelvic Tilt?
If you don't have access to the space or setup it needs, the Back Extension On Exercise Ball targets the same spine using stability ball instead.