TETSUStanding Pelvic Tilt
The Standing Pelvic Tilt is a bodyweight exercise for the back that primarily targets the spinal erectors, with the abdominals assisting. Follow the 5 steps below for correct form, with an animated demonstration.
spineback
abdominals
body weight
How to do the Standing Pelvic Tilt
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or let them hang by your sides.
- Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
- Hold the position for a few seconds, then release and return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Standing Pelvic Tilt work?
The Standing Pelvic Tilt primarily targets the spinal erectors. The abdominals work as supporting muscles.
What equipment do I need for the Standing Pelvic Tilt?
None. The Standing Pelvic Tilt uses your body weight only, so you can do it anywhere.
How many sets and reps of the Standing Pelvic Tilt should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Standing Pelvic Tilt 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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