TETSUPelvic Tilt Into Bridge
The Pelvic Tilt Into Bridge is a bodyweight exercise for the upper legs that primarily targets the glutes, with the hamstrings and core assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Pelvic Tilt Into Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Engage your glutes and core muscles.
- Tilt your pelvis upward, lifting your hips off the ground.
- Hold the bridge position for a few seconds.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Pelvic Tilt Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the glutes. The hamstrings and core work as supporting muscles.
What equipment do I need for the Pelvic Tilt Into Bridge?
None. The Pelvic Tilt Into Bridge uses your body weight only, so you can do it anywhere.
How many sets and reps of the Pelvic Tilt Into Bridge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Pelvic Tilt Into Bridge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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