Pelvic Tilt to Bridge
How to: Pelvic Tilt to Bridge
Primary Muscles Used:Glutes, Gluteals, Hamstrings
Exercise Families:Hip Extension
- Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.
- Inhale. Set your T-zone. Exhale. Press your heels into the mat, tuck your pubic bone towards your belly button and raise your pelvis off the mat. Raise your spine off the mat one vertebrae at a time until your body forms one straight line from chin to knee, resting on your shoulders.
- Inhale. Hold. Exhale. While keeping your hips raised and your glutes activated, open your knees outwards. Inhale. Draw your knees inwards until they are hip-width apart.
- Exhale. Lower your spine onto the mat one vertebrae at a time, followed by your pelvis. Repeat for the specified number of repetitions.
What is a pelvic tilt to bridge?
The pelvic tilt to bridge combines two low-impact but effective exercises: the pelvic tilt and the glute bridge. Without requiring any equipment (besides an optional yoga mat) this simple exercise gently works the abdominals and posterior chain muscles - particularly the glutes and hamstrings.
If you enjoy this style of exercise, try a low impact workout from the Sweat app.
Alternative Exercises for Hamstrings
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.