Pelvic Tilt Into Bridge

A intermediate stretching exercise for the lower back, done with just your bodyweight.

Pelvic Tilt Into Bridge: finishing position

Main muscles: Lower back
Equipment: Bodyweight
Level: Intermediate
Type: Compound
Movement: Static

How to do the Pelvic Tilt Into Bridge

Lie down with your feet on the floor, heels directly under your knees.
Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
To go into a bridge, lift the entire spine except the neck.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Pelvic Tilt Into Bridge

Questions

What muscles does the Pelvic Tilt Into Bridge work?

Mainly the lower back.

Is the Pelvic Tilt Into Bridge good for beginners?

It's rated intermediate. Beginners can build up to it with Superman first.

What can I do instead of the Pelvic Tilt Into Bridge?

Good alternatives that train the lower back: Crossover Reverse Lunge, Superman, Cat Stretch or Child's Pose.

How many sets and reps of the Pelvic Tilt Into Bridge should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).