Standing Pelvic Tilt
Standing Pelvic Tilt is a mobility – pelvic tilt control exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Rectus abdominis, Transversus abdominis, Gluteus maximus
- Exercise type
- Mobility – pelvic tilt control
Exercise technique
- Stance
Place your feet hip-width apart.
- Knees
Bend your knees slightly to unlock them.
- Torso
Keep your chest tall above your pelvis.
- Explore
Tilt your pelvis forward and backward through a small arc to feel both directions.
- Tuck
Lightly brace your lower abdomen and direct your tailbone forward and inward.
- Hold
Briefly maintain this small posterior pelvic tilt without moving your shoulders.
- Release
Return your pelvis to neutral and repeat the controlled transition.
Key technique points
- Keep the pelvic movement small.
- Keep your knees soft.
- Do not swing your chest forward and backward.
- Engage your abdomen lightly.
- Do not squeeze your glutes unnecessarily.
- Keep breathing.
Common mistakes
Rocking the torso
Do not create the tilt by moving your whole body forward and backward.
Pumping the knees
Do not continually bend and straighten your legs instead of moving your pelvis.
Excessive lower-back arch
Do not force the anterior tilt into extreme lower-back extension.
Closing the shoulders
Do not collapse your chest while tucking your tailbone.
Holding the breath
Do not turn this small control drill into a rigid torso lock.
Rotating the pelvis sideways
Do not mix forward-backward movement with asymmetric rotation.
Frequently asked questions
Standing Pelvic Tilt: why is “Rocking the torso” a mistake?
Do not create the tilt by moving your whole body forward and backward.
Standing Pelvic Tilt: why is “Pumping the knees” a mistake?
Do not continually bend and straighten your legs instead of moving your pelvis.
Standing Pelvic Tilt: why is “Excessive lower-back arch” a mistake?
Do not force the anterior tilt into extreme lower-back extension.
Standing Pelvic Tilt: why is “Closing the shoulders” a mistake?
Do not collapse your chest while tucking your tailbone.
Standing Pelvic Tilt: why is “Holding the breath” a mistake?
Do not turn this small control drill into a rigid torso lock.
Standing Pelvic Tilt: why is “Rotating the pelvis sideways” a mistake?
Do not mix forward-backward movement with asymmetric rotation.
What should I focus on when doing Standing Pelvic Tilt?
Keep the pelvic movement small. Keep your knees soft. Do not swing your chest forward and backward. Engage your abdomen lightly. Do not squeeze your glutes unnecessarily. Keep breathing.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.