Pelvic Tilt
Pelvic Tilt is demanding enough to sit early in a session and fits at the end of any workout.
How to do Pelvic Tilt
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides.
- Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
- Hold this position for a few seconds, focusing on contracting your abs.
- Release the tilt and return to the starting position.
- Repeat for the desired number of repetitions.
Pelvic Tilt Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Pelvic Tilt Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Pelvic Tilt
Swap Pelvic Tilt For
Pelvic Tilt — Frequently Asked Questions
How do you do the Pelvic Tilt?
Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Pelvic Tilt work?
The Pelvic Tilt primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Pelvic Tilt should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Pelvic Tilt good for beginners?
Not usually. The Pelvic Tilt is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Pelvic Tilt?
Try the Assisted Hanging Knee Raise With Throw Down, Lever Seated Crunch or the Band Horizontal Pallof Press. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
