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Glutes · Beginner

Pelvic Tilt Into Bridge

Segmental bridge that begins with a posterior pelvic tilt and finishes with controlled glute-driven hip extension.

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Pelvic Tilt Into Bridge demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the knees bent, the feet flat, and the arms resting beside the body.
  2. 02Exhale and posteriorly tilt the pelvis so the lower back gently contacts the floor.
  3. 03Maintain that abdominal tension as you drive through the feet and lift the hips into a bridge.
  4. 04Pause with the glutes contracted and the torso aligned with the thighs without overextending the spine.
  5. 05Lower the spine and pelvis under control, return to neutral, and repeat.

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