Pelvic Tilt
Learn how to do the Pelvic Tilt with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Lower Back.
How to Do the Pelvic Tilt
Follow these steps to perform the Pelvic Tilt with correct form:
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Place your hands by your sides.
- 3Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
- 4Hold this position for a few seconds, focusing on contracting your abs.
- 5Release the tilt and return to the starting position.
- 6Repeat for the desired number of repetitions.
Pelvic Tilt Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- waist
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Pelvic Tilt?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Full Body
Any session
Bro Split
Abs/Core Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Pelvic Tilt work?
The Pelvic Tilt primarily targets your Abs. Secondary muscles worked include Lower Back. This makes it an effective exercise for developing your waist.
Do I need equipment for the Pelvic Tilt?
No. The Pelvic Tilt is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Pelvic Tilt with proper form?
Start by Lie flat on your back with your knees bent and feet flat on the ground. Place your hands by your sides. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Pelvic Tilt?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.
What are the best sets and reps for the Pelvic Tilt?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Pelvic Tilt best for?
The Pelvic Tilt fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.
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