maratoolStanding Pelvic Tilt
How to do the standing pelvic tilt
- Start off with your feet hip-distance apart.
- Bend your knees slightly to keep them soft and springy.
- You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.
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.
Nothing travels, but holding the position is not the target muscle’s job alone: the glutes finish hip extension.
Every exercise for:Lower backGlutes
How this movement works
You get into position and hold. One joint sets the angle and one muscle group takes the tension, so the load stays exactly where you put it. Hold for time, breathe normally, and come out the moment the position drifts: a shape that has quietly shifted is no longer training what you set it up to train.
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:
- Stiff Leg Barbell Good Morningbarbell
- Supermanbody only
- Weighted Ball Hyperextensionexercise ball
- Dumbbell Dead Liftsdumbbell
- Hyperextensionsbench
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 35 lower back exercises in this database, 11 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.