Pelvic Tilt Into Bridge

Setup

1. 01Lie on your back with knees bent and feet flat, hip width apart.
2. 02Rest arms at your sides with palms down.
3. 03Relax into a neutral spine with a small gap under the lower back.

Execution

1. 01Exhale and tilt the pelvis back, pressing the lower back gently into the floor.
2. 02Keeping the tilt, squeeze the glutes and peel the hips up one vertebra at a time.
3. 03Rise until the body forms a line from knees to shoulders.
4. 04Lower back down segment by segment, from the upper back to the tailbone.
5. 05Finish by releasing the tilt back to neutral, then repeat.

Checkpoints

• -The pelvic tilt happens first, before any lift.
• -The spine rolls up and down smoothly rather than lifting as one plank.
• -The top position comes from glute squeeze, not lower back arch.
• -Ribs stay down and breathing stays continuous.

Common mistakes

• -Skipping the tilt and popping straight into an arched bridge.
• -Lifting the whole back off the floor in one rigid piece.
• -Pushing through the toes and loading the calves and quads.
• -Holding the breath through the sequence.