Standing Pelvic Tilt

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

Standing Pelvic Tilt: finishing position

Main muscles: Lower back
Also works: Glutes
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Standing Pelvic Tilt

Start off with your feet hip-distance apart.
Bend your knees slightly to keep them soft and springy.
You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

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 Standing Pelvic Tilt

Questions

What muscles does the Standing Pelvic Tilt work?

Mainly the lower back, with the glutes helping.

Is the Standing Pelvic Tilt good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Standing Pelvic Tilt?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Dancer's Stretch or Hug Knees To Chest.

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

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

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