Pelvic Tilt Into Bridge
This movement teaches pelvic control and safely activates the glutes without additional weight.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Lie on your back with your knees bent and your feet flat on the floor hip-width apart, with your arms by your sides.
- 02
Gently draw your pubic bone toward your navel and brace your core so your lower back presses into the floor in a controlled posterior pelvic tilt.
- 03
Drive through your heels and lift your hips one vertebra at a time until your body forms a straight line from your knees to your shoulders, then squeeze your glutes.
- 04
Hold the top position for 1–2 seconds without overextending your lower back, and maintain core tension.
- 05
Lower your hips one vertebra at a time and return your lower back to the floor before the next repetition.
How to get started at the gym
§ 03 · SisuLiftPelvic Tilt Into Bridge is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your chin slightly tucked and your rib cage down so the movement does not turn into lower back hyperextension. Keep your weight on your heels and your knees aligned with your toes.
This movement teaches pelvic control and safely activates the glutes without additional weight.
More exercises: Glutes
§ 05 · Same muscles
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