Pelvic Tilt Into Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Latissimus Dorsi
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Bridge pose, Hip Bridge
Visualised Target Muscle Groups
Front
Back
How to: Pelvic Tilt Into Bridge
- Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
- Place your arms at your sides, palms facing down.
- Engage your core and glutes, then lift your hips towards the ceiling.
- Hold the position at the top for a few seconds before slowly lowering back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the knees cave in during the bridge.
- Not engaging through the core.
- Overextending the neck instead of keeping it neutral.
Modifications
- Perform the exercise with feet elevated on a bench to increase the stretch.
- Use a pillow under the lower back for extra support.
Tips
- Engage your core throughout the movement.
- Ensure your feet are flat on the ground during the bridge.
- Focus on lifting your hips towards the ceiling.
Pelvic Tilt Into Bridge Alternatives
Tags
hips
glute stretch
bridge
core stability
beginner
body weight
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