Pelvic Tilt Into Bridge
How to do the Pelvic Tilt Into Bridge
- 1
Lie down with your feet on the floor, heels directly under your knees.
- 2
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
- 3
To go into a bridge, lift the entire spine except the neck.
How to program the Pelvic Tilt Into Bridge
Sets and reps
As a compound movement, the Pelvic Tilt Into Bridge responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Pelvic Tilt Into Bridge is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Put the Pelvic Tilt Into Bridge into a plan
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Frequently asked questions
What muscles does the Pelvic Tilt Into Bridge work?
The Pelvic Tilt Into Bridge primarily targets the Lower Back.
What equipment do I need for the Pelvic Tilt Into Bridge?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Pelvic Tilt Into Bridge should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
