Pelvic Tilt Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Rectus Abdominis, Iliopsoas
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Hip Tilt
How to: Pelvic Tilt
- Lie flat on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and flatten your back against the mat.
- Tilt your pelvis upwards, engaging your glutes.
- Hold for a moment and then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting the torso instead of the pelvis.
- Not engaging the abdominal muscles fully.
- Overarching the back during the movement.
Modifications
- Perform the tilt while lying on your back with your feet elevated.
- Use a cushion under your hips for extra support.
Tips
- Engage your core throughout the movement to maximize activation of the glutes and abs.
- Make sure to breathe out as you tilt your pelvis upward.
Pelvic Tilt Alternatives
Tags
glutes
core
strength
beginner
hip mobility
pelvic stability