maratoolPelvic Tilt Into Bridge
How to do the pelvic tilt into bridge
- Lie down with your feet on the floor, heels directly under your knees.
- Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- To go into a bridge, lift the entire spine except the neck.
Muscles worked
The muscles under tension are the spinal erectors running either side of the lumbar spine, which hold the spine extended instead of letting it round under load.
A stretch loads them at the far end of the range they normally work in, so the position you hold is itself the resistance.
Every exercise for:Lower back
How this movement works
Several joints combine to set the position, and then everything stops. Because the shape is held rather than repeated, the limit is how long the whole chain stays where you put it — not how strong any single muscle in that chain happens to be.
It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.
What you need
These train the lower back too, using equipment this one does not:
- Pyramidexercise ball
- Rack Pull with Bandsbarbell
- Smith Machine Dead Liftssmith machine
- Supermanbody only
- Dumbbell Dead Liftsdumbbell
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 35 lower back exercises in this database, 12 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.