Pelvic Tilt Into Bridge
What Pelvic Tilt Into Bridge really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.
How to do Pelvic Tilt Into Bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Engage your glutes and core muscles.
- Tilt your pelvis upward, lifting your hips off the ground.
- Hold the bridge position for a few seconds.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Pelvic Tilt Into Bridge Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
Common Pelvic Tilt Into Bridge Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Pelvic Tilt Into Bridge
Swap Pelvic Tilt Into Bridge For
Pelvic Tilt Into Bridge — Frequently Asked Questions
How do you do the Pelvic Tilt Into Bridge?
Lie on your back with your knees bent and feet flat on the ground. Place your arms by your sides with your palms facing down. Engage your glutes and core muscles. 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 Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Pelvic Tilt Into Bridge should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Pelvic Tilt Into Bridge good for beginners?
Not usually. The Pelvic Tilt Into Bridge is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Pelvic Tilt Into Bridge?
Try the Barbell Clean-grip Front Squat, Sled Lying Squat or the Smith Sprint Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
