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All exercises

Pelvic tilt into bridge

Beginner

Pelvic tilt into bridge is a compound bodyweight exercise for the glutes, also working the hamstrings and abs.

What it works

Primary muscle

Glutes

Also works

HamstringsAbs

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your back with your knees bent and feet flat on the ground.
  2. 2Place your arms by your sides with your palms facing down.
  3. 3Engage your glutes and core muscles.
  4. 4Tilt your pelvis upward, lifting your hips off the ground.
  5. 5Hold the bridge position for a few seconds.
  6. 6Slowly lower your hips back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight
  • Twist hip liftBodyweight
  • Rear decline bridgeBodyweight
  • Barbell glute bridge two legs on benchBarbell
  • Glute bridge marchBodyweight

Harder variations

  • Single leg bridge with outstretched legBodyweight
  • Barbell glute bridgeBarbell
  • Barbell glute bridge two legs on benchBarbell
  • Glute bridge marchBodyweight
Logged today · 1 min restPelvic tilt into bridge

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