라이브러리로시작 
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운동 라이브러리
Standing Pelvic Tilt
A standing motor-control drill that teaches anterior and posterior pelvic tilt, building the lumbopelvic awareness that underpins bracing in hinges and squats.
등맨몸Pelvic control
주동근
심부 코어
협응근
둔근척추기립근복직근
장비
맨몸
패턴
Pelvic control
준비 자세
- 01Stand with feet hip width apart and knees slightly bent.
- 02Place your hands on the hip bones to feel the pelvis move.
- 03Stack ribs over pelvis in a relaxed neutral posture.
- 04Keep the upper body quiet; only the pelvis should move.
수행
- 01Exhale and tuck the pelvis under, squeezing the glutes and flattening the lower back.
- 02Hold the posterior tilt for 1 to 2 seconds.
- 03Inhale and tilt the pelvis forward, letting the lower back arch slightly.
- 04Cycle slowly between the two positions, finishing each set in neutral.
체크포인트
- -Movement comes from the pelvis, not from bending the knees or leaning the torso.
- -Glutes visibly engage on the posterior tilt.
- -The range is smooth and pain free at both ends.
- -You can stop in neutral on demand.
흔한 실수
- -Moving the whole torso instead of isolating the pelvis.
- -Forcing an extreme arch that pinches the lower back.
- -Rushing the reps without feeling either end position.
- -Holding the breath instead of syncing breath with the tilt.
프로그래밍 노트
- -Use 1 to 2 sets of 10 to 15 slow reps in a warm-up.
- -Valuable before deadlifts and squats to rehearse finding neutral.
- -Progress to holding a light brace in neutral for 10 to 20 seconds.