How to Do Pelvic Tilt Into Bridge
Start and end of one clean rep of Pelvic Tilt Into Bridge.
Quick facts
| Primary muscle | Core |
|---|---|
| Secondary muscles | — |
| Equipment | Bodyweight |
| Category | Stretching |
How to perform Pelvic Tilt Into Bridge
- Lie down with your feet on the floor, heels directly under your knees.
- Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- To go into a bridge, lift the entire spine except the neck.
Muscles worked
- Core (primary): braces the trunk and resists twisting to protect the spine.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
Form tips
- Brace as if about to take a light punch and breathe shallowly — don't hold your breath for the whole set.
- Own the largest range you can control with clean form before you chase extra reps.
- Ease in until you feel mild tension, never pain, and breathe out as you sink a little deeper.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Cranking with the hip flexors or neck instead of moving from the trunk.
- Cutting the range short to squeeze out extra reps instead of owning each full one.
- Bouncing into the stretch instead of holding it steadily.
Frequently asked questions
What muscles does Pelvic Tilt Into Bridge work?
Pelvic Tilt Into Bridge is a focused movement that primarily works the core.
What equipment do I need for Pelvic Tilt Into Bridge?
None — Pelvic Tilt Into Bridge is a bodyweight movement, so you only need your bodyweight and a little space.
How many sets and reps should I do for Pelvic Tilt Into Bridge?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. As a mobility drill, hold each position for 20–40 seconds (or move slowly for reps) rather than training it to a heavy load.
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