Instructions

1

Lie supine on a flat surface with back of head supported, shoulders relaxed away from ears, and knees bent with feet flat on floor hip-width apart

2

Place hands behind head with elbows pointing outward, or cross arms over chest. Engage core and maintain neutral spine position

3

Lower legs by extending knees and hip joints, bringing legs closer to horizontal position while maintaining controlled movement and core tension

4

Press through heels and engage abdominals to lift legs back to bent knee position, flexing hips and knees to return to starting position

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Pelvic Tilt because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliquus Externus Abdominis to maintain control of the Body weight.

Exercise Variations

Dumbbell Pelvic Tilt
Cable Pelvic Tilt
Banded Pelvic Tilt

Beginner Tips

If you are new to the Pelvic Tilt , focus on mastering the movement pattern with zero weight before adding Body weight.

Pelvic Tilt