The standing pelvic tilt is a bodyweight exercise that targets the spine and helps improve core engagement and lower back mobility. It is performed by tilting the pelvis forward while standing, engaging the core and gently mobilizing the lower back.
Also Works
Abdominals
How to Perform
1
Stand with your feet shoulder-width apart and your knees slightly bent.
2
Place your hands on your hips or let them hang by your sides.
3
Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
4
Hold the position for a few seconds, then release and return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Think about tucking your tailbone under and flattening your lower back against an imaginary wall behind you.
•Place one hand on your lower back and one on your belly to feel the muscles engage during the tilt.
•Move slowly and isolate the pelvis, keeping your upper body and knees as still as possible.
Common Mistakes
•Moving the entire upper body forward instead of isolating the Pelvic Tilt at the hips.
•Squeezing the glutes too aggressively, which limits the ability to feel the subtle pelvic movement.
•Holding breath during the exercise instead of maintaining relaxed, steady breathing.