Exercise guide · Beginner · Compound
Pelvic Tilt: How to Do It & Muscles Worked
The pelvic tilt is a bodyweight exercise that targets the abdominal muscles and helps improve core stability and lower back health. It is often used in rehabilitation and as a foundational movement for beginners.
- Primary muscles
- Abs
- Equipment
- Body Weight
- Level · type
- Beginner · Compound
How to do the pelvic tilt
- Step 1: Lie flat on your back with your knees bent and feet flat on the ground.
- Step 2: Place your hands by your sides.
- Step 3: Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
- Step 4: Hold this position for a few seconds, focusing on contracting your abs.
- Step 5: Release the tilt and return to the starting position.
- Step 6: Repeat for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Pelvic Tilt alternatives
More exercises that train the abs as their main target:
-
3/4 Sit-Up
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45° Side Bend
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Air Bike
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Alternate Heel Touchers
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Assisted Hanging Knee Raise
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Assisted Motion Russian Twist
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Assisted Prone Rectus Femoris Stretch
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Assisted Sit-Up
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More abs exercises
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Dead Bug
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Hanging Leg Raise
Abs · Body Weight · Advanced compound -
Arm Slingers Hanging Bent Knee Legs
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Arm Slingers Hanging Straight Legs
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Arms Overhead Full Sit-Up (Male)
Abs · Body Weight · Intermediate compound -
Assisted Hanging Knee Raise with Throw Down
Abs · Assisted · Advanced compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.