Setup and loading
On your back, knees bent and feet flat, hip-width apart. For an isometric version, place a band around your knees and push out.
How to do the pelvic tilt into glute bridge step by step
- On your back with your feet close to your butt and your arms at your sides.
- Tuck your pelvis (posterior tilt), pressing your lower back into the floor.
- Lift your hips one vertebra at a time, squeezing your glutes.
- At the top, hold for 2 seconds or the prescribed time, then lower in the same order.
Form cues
- Straight line from knees to shoulders at the top
- Drive through your heels
- If using a band, keep your knees pushing out
Common mistakes
- Arching your lower back to go higher
- Feeling it only in your hamstrings (feet too far away)
- Letting your knees cave in
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Sets and reps for your goal
Injury Prevention
2-3 x 10-12 or 30 s at the top2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
Core & Stability
3 x 30 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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