Demo & instructions
Pelvic Tilt
Also known as: Supine Pelvic Tilt, Lower Back Press, Pelvic Rock
Instructions
Lying on your back with the knees bent, you rock the pelvis to flatten the lower back into the floor and then to arch it slightly away. It is a small movement that gently wakes up the lower back and deep abdominals.
- Movement
- Mobility
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–15 reps
Setup
- 1Lie on your back with the knees bent, feet flat and arms relaxed by your sides.
Execution
- 1Tighten the abdominals and tilt the pelvis so the lower back presses flat into the floor.
- 2Release and tilt the other way so a small arch forms under the lower back.
- 3Rock slowly between the two positions.
Breathing
Exhale as the back flattens; inhale as it arches.
Form cues
- Small, slow rocks
Target
How much of each set every muscle carries.
Primary
- Lower back100% share of the work
- Abs50% share of the work
Secondary
- Deep core40% share of the work
Stabilizers
- Glutes20% share of the work
Equipment
No equipment needed
Just you and a little floor space.
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
