Standing Pelvic Tilt
How to do the Standing Pelvic Tilt
- 1
Start off with your feet hip-distance apart.
- 2
Bend your knees slightly to keep them soft and springy.
- 3
You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.
How to program the Standing Pelvic Tilt
Sets and reps
As an isolation movement, the Standing Pelvic Tilt is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Standing Pelvic Tilt is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Standing Pelvic Tilt work?
The Standing Pelvic Tilt primarily targets the Lower Back. It also recruits the Glutes as supporting muscles.
What equipment do I need for the Standing Pelvic Tilt?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Standing Pelvic Tilt should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
