The pelvic tilt into bridge is a bodyweight exercise that targets the glutes, while also engaging the hamstrings and core. It involves tilting the pelvis and lifting the hips off the ground to form a bridge, then lowering back down.
Also Works
HamstringsCore
How to Perform
1
Lie on your back with your knees bent and feet flat on the ground.
2
Place your arms by your sides with your palms facing down.
3
Engage your glutes and core muscles.
4
Tilt your pelvis upward, lifting your hips off the ground.
5
Hold the bridge position for a few seconds.
6
Slowly lower your hips back down to the starting position.
7
Repeat for the desired number of repetitions.
Pro Tips
•Start with a posterior Pelvic Tilt (flatten your lower back to the floor) before driving your hips up into the bridge.
•Squeeze your glutes at the top and hold for 2-3 seconds before lowering slowly back down.
•Keep your feet about hip-width apart with heels roughly 12 inches from your glutes for optimal glute activation.
Common Mistakes
•Skipping the Pelvic Tilt at the start and just thrusting the hips up, which allows the lower back to hyperextend.
•Pushing through the toes instead of the heels, shifting the work to the quads and calves.
•Letting the hips drop quickly on the way down instead of controlling the descent.