Glutes exercise · body weight
Pelvic Tilt Into Bridge
The pelvic tilt into bridge is a bodyweight exercise that targets the glutes, with the hamstrings and core assisting.
- Target muscle
- Glutes
- Also works
- Hamstrings, core
- Equipment
- Body weight
- Body part
- Upper legs
How to do the pelvic tilt into bridge
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms by your sides with your palms facing down.
- Engage your glutes and core muscles.
- Tilt your pelvis upward, lifting your hips off the ground.
- Hold the bridge position for a few seconds.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The hamstrings and core work as secondary muscles. See all glute exercises or every bodyweight exercise.
