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Core · Beginner

Prone Posterior Pelvic Tilt

Hip-control drill for improving pelvis position and active range.

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Prone Posterior Pelvic Tilt demonstration

Exercise overview

Training details

CoreGlutes

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down with the legs extended, forehead supported, and arms relaxed.
  2. 02Draw the lower abdomen gently away from the floor without holding your breath.
  3. 03Tuck the tailbone slightly by rotating the pelvis backward and lightly engaging the glutes.
  4. 04Hold the small tilt without pressing forcefully through the lower back or lifting the hips.
  5. 05Release to neutral under control and repeat the pelvic motion smoothly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationPelvic Tilt Against WallRelated variationStanding Pelvic Tilt

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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