Smart Workout Diary

Standing Pelvic Tilt

The standing pelvic tilt is a gentle mobility and body-awareness exercise performed by alternately tucking and releasing the pelvis while standing. It primarily trains abdominal and lower-back control, with help from the glutes, and can support posture awareness and lumbopelvic mobility.

Demonstration

Standing Pelvic Tilt — demonstration 1
Standing Pelvic Tilt — demonstration 2

Instructions

  1. Stand tall with your feet about hip-width apart, knees soft, and arms relaxed by your sides.
  2. Find a comfortable neutral spine: keep your ribs stacked over your pelvis and look straight ahead.
  3. Gently exhale and draw your lower abdomen in as you tuck your tailbone slightly under, flattening the curve in your lower back without squeezing forcefully.
  4. Pause briefly, then inhale and slowly release back to neutral; do not force the pelvis into an exaggerated forward tilt.
  5. Repeat in a smooth, controlled range, keeping your shoulders relaxed and your feet evenly planted.
Muscle Group
Abs
Other Muscle Groups
Lower Back, Glutes
Type
Stretching
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Use a small range of motion; this is a controlled pelvic movement, not a large bend of the whole torso.
  2. Keep the ribs from flaring and avoid holding your breath as you tuck the pelvis.
  3. Move slowly and without pain; reduce the range or stop if the movement causes discomfort.
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