About this exercise
A fundamental core and lumbar mobility drill performed standing, where you alternately tilt your pelvis forward and backward to improve spine control, relieve lower back stiffness, and build awareness of neutral spine alignment.
Standing Pelvic Tilt
Step by step instructions, muscle activation and variants for the Standing Pelvic Tilt.
EasyLower back
How to Perform
- Stand with feet shoulder-width apart, knees slightly bent, arms relaxed at your sides
- Begin with a neutral spine — a slight natural curve in the lower back
- Exhale and tilt your pelvis posteriorly by drawing your navel in and flattening your lower back
- Hold the tilted position for a breath, engaging the abs and glutes
- Inhale and tilt the pelvis anteriorly, letting your lower back arch slightly forward
- Hold for a breath, then return to neutral
- Continue alternating between posterior and anterior tilt in a slow, controlled rhythm
- Perform the desired number of repetitions
Muscle Activation
Primary
Lower back
Common Mistakes
Common mistakes content is coming soon.
About the Standing Pelvic Tilt
The Standing Pelvic Tilt is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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