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Core · Beginner

Standing Pelvic Tilt

Low-load standing drill for learning controlled pelvic motion without shifting the whole body.

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Standing Pelvic Tilt demonstration

Exercise overview

Training details

CoreGlutes

Equipment

Bodyweight

Sets × reps

2 × 10

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with the feet hip-width apart and the knees softly bent.
  2. 02Stack the ribs over the pelvis and find a neutral spine.
  3. 03Gently tighten the lower abdominals and glutes to tuck the tailbone under.
  4. 04Pause briefly while the chest and knees remain quiet.
  5. 05Release through neutral and repeat through a small, pain-free range.

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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 variationProne Posterior 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.

Comparable substitutePlank HoldComparable substituteL-SitComparable substituteBird Dog

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