How to do the Standing Pelvic Tilt
Standing Pelvic Tilt is a beginner multi-joint compound pushing exercise targeting the Spine in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Abdominals.
Standing Pelvic Tilt demonstration · © GymiaFit
Standing Pelvic Tilt at a glance
- Primary muscles
- Spine
- Secondary muscles
- Abdominals
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Standing Pelvic Tilt step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Place your hands on your hips or let them hang by your sides.
- 3Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
- 4Hold the position for a few seconds, then release and return to the starting position.
- 5Repeat for the desired number of repetitions.
Standing Pelvic Tilt — questions
What muscles does the Standing Pelvic Tilt work?
The Standing Pelvic Tilt primarily targets the Spine. It also recruits the Abdominals as secondary movers.
What equipment do I need for the Standing Pelvic Tilt?
None — the Standing Pelvic Tilt uses your bodyweight only, so it works at home with nothing but floor space.
Is the Standing Pelvic Tilt 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 Standing Pelvic Tilt?
Sphinx, Spine Stretch, Two Toe Touch (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 Standing Pelvic Tilt 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.