Pelvic Tilt Into Bridge

Pelvic Tilt Into Bridge is a mobility and control - segmental hip bridge exercise involving Gluteus maximus, Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Rectus abdominis
Secondary muscles: Hamstrings, Erector spinae
Exercise type: Mobility and control - segmental hip bridge

Exercise technique

Lie down
Lie on your back with your feet near the position beneath your knees.
Start
Rest your head and shoulders comfortably on the floor.
Pelvis
Lightly engage your lower abdomen and turn your tailbone toward the ceiling.
First phase
Begin with a small roll of the pelvis alone to bring your lower back toward the floor.
Bridge
Then lift your hips and back off the floor under control.
Upper limit
Stop when shoulders, hips and knees align; do not shift weight onto your neck.
Lower
Slowly return your back and pelvis to the floor in sequence.

Key technique points

First feel the pelvic movement separately.
Keep your whole feet planted.
Keep your knees in line with your feet.
Let your neck rest comfortably on the floor.
Do not arch your lower back at the top.
Lower slowly and sequentially.

Common mistakes

Throwing up in one motion

Do not skip the pelvic-tilt phase and lift your hips quickly.

Rising onto the neck

Do not raise the bridge beyond shoulder support.

Increasing the back arch

Do not create top height by arching your spine.

Bringing the knees inward

Do not lose foot-to-knee alignment as you rise.

Lifting the heels

Do not transfer all pressure onto your toes.

Dropping to the floor

Do not release your back all at once instead of returning segment by segment.

Frequently asked questions