Pelvic Tilt Into Bridge

A progressive glute exercise that begins with a pelvic tilt and progresses to a full bridge position for posterior chain activation.

Instructions

1. Lie flat on your back on a mat or padded floor with your knees bent.
2. Position your feet flat on the ground with your heels directly under your knees.
3. Your arms should be at your sides with palms facing down for stability.
4. Begin by performing a pelvic tilt, lifting only your tailbone toward the ceiling to create a lumbar stretch.
5. Pull your lower abdominals in toward your spine during this initial tilt.
6. Hold the pelvic tilt position for 1-2 seconds while breathing steadily.
7. From the pelvic tilt position, lift your entire spine off the ground except your neck.
8. Continue lifting until your thighs are parallel to the ground, creating a full bridge position.
9. Squeeze your glutes and hold the bridge position for 1-2 seconds.
10. Lower your hips back down in reverse order, returning to the starting position.
11. Repeat for the desired number of repetitions.

Tips

• The pelvic tilt initiates lumbar spine extension before engaging the glutes.
• Keep your feet firmly planted throughout both phases of the movement.
• Do not let your knees cave inward - keep them aligned with your toes.
• Focus on glute activation rather than lower back arching.
• This exercise is excellent for mobility and strength development of the posterior chain.