Smart Workout Diary

Pelvic Tilt to Glute Bridge

The pelvic tilt to glute bridge combines a controlled posterior pelvic tilt with a hip bridge from the floor. It primarily trains the glutes while engaging the abdominals and upper legs to improve hip-extension strength, pelvic control, and basic movement quality.

Demonstration

Pelvic Tilt to Glute Bridge — demonstration 1
Pelvic Tilt to Glute Bridge — demonstration 2

Instructions

  1. Set up: Lie on your back with knees bent, feet flat and about hip-width apart, and arms resting by your sides.
  2. Find the pelvic tilt: Exhale gently, tighten your lower abdominals, and rotate your pelvis to lightly flatten your lower back into the floor.
  3. Lift: Keep the ribcage down and press through your feet to raise your hips until your shoulders, hips, and knees form a comfortable line.
  4. Pause: Squeeze your glutes at the top without arching your lower back or pushing the ribs upward.
  5. Lower with control: Bring your spine and hips back to the floor smoothly, reset the pelvic tilt, and repeat.
Muscle Group
Glutes
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a small tilt: Flatten the lower back gently; do not force your pelvis into an aggressive tuck.
  2. Keep pressure even: Press through the whole foot, with the knees tracking in line with the toes.
  3. Prioritize hip motion: Stop the lift before your lower back takes over; the work should be felt mainly in the glutes.
  4. Breathe steadily: Exhale during the tilt and lift, then inhale as you lower under control.
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