Lower back exercise · body weight
Standing Pelvic Tilt
The standing pelvic tilt is a bodyweight exercise that targets the lower back (spinal erectors), with the abdominals assisting.
- Target muscle
- Spine
- Also works
- Abdominals
- Equipment
- Body weight
- Body part
- Back
How to do the standing pelvic tilt
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or let them hang by your sides.
- Engage your core muscles and tilt your pelvis forward, pushing your lower back towards the wall behind you.
- Hold the position for a few seconds, then release and return 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 lower back (spinal erectors). The abdominals work as secondary muscles. See all lower back exercises or every bodyweight exercise.
