How to do the Pelvic Tilt Into Bridge
Pelvic Tilt Into Bridge is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Hamstrings and Core.
Pelvic Tilt Into Bridge demonstration · © GymiaFit
Pelvic Tilt Into Bridge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Core
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Pelvic Tilt Into Bridge step by step
- 1Lie on your back with your knees bent and feet flat on the ground.
- 2Place your arms by your sides with your palms facing down.
- 3Engage your glutes and core muscles.
- 4Tilt your pelvis upward, lifting your hips off the ground.
- 5Hold the bridge position for a few seconds.
- 6Slowly lower your hips back down to the starting position.
- 7Repeat for the desired number of repetitions.
Pelvic Tilt Into Bridge — questions
What muscles does the Pelvic Tilt Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the Glutes. It also recruits the Hamstrings, Core as secondary movers.
What equipment do I need for the Pelvic Tilt Into Bridge?
None — the Pelvic Tilt Into Bridge uses your bodyweight only, so it works at home with nothing but floor space.
Is the Pelvic Tilt Into Bridge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Pelvic Tilt Into Bridge?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pelvic Tilt Into Bridge demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.