Exercise guide
Pelvic Tilt Into Bridge
The Pelvic Tilt Into Bridge begins with a small pelvic movement and progresses into lifting the hips from the floor. Although listed as a lower-back stretch, the full bridge is an active movement that commonly involves the glutes, hamstrings, and abdominals.
Training context
Before Adding the Pelvic Tilt and Bridge
The feet should remain secure and the movement should begin with a small tilt rather than an aggressive spinal curl. The neck and head remain supported throughout.
Do not try to lift each spinal segment to an exaggerated degree. The goal is a controlled hip lift without pressure through the neck or excessive lower-back extension.
Technique overview
Begin with the pelvis before lifting the hips
Lie with the feet beneath or slightly in front of the knees. Gently tilt the pelvis to bring the lower back closer to the floor, then press through the feet and lift the hips. Pause with the torso supported between the shoulders and feet, then lower slowly.
Treat this as an overview and use a range, pace, and setup you can control.