The standing pelvic tilt is a postural awareness drill where you alternately tilt your pelvis forward and backward while standing. It teaches pelvic alignment, activates the deep core muscles, and is a foundational drill for understanding neutral spine and posture for lifting.
Muscle Group
Core
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Teaches pelvic alignment and posture awareness
- Activates the deep core (transverse abdominis)
- Foundational drill for neutral spine in lifting
- Relieves lower-back tension
- No equipment needed
- Useful for rehabilitation and posture work
How to perform
- Stand tall with feet hip-width apart and knees slightly bent. Place your hands on your hip bones.
- Brace your core gently. Tilt your pelvis forward by arching your lower back slightly (anterior pelvic tilt).
- Hold for one to two seconds. Feel your tailbone lift slightly.
- Now tilt your pelvis backward by tucking your tailbone under and flattening your lower back (posterior pelvic tilt).
- Hold for one to two seconds. Feel your lower abs engage.
- Find the neutral position between the two extremes — this is neutral spine.
- Repeat the tilting motion 8 to 12 times. Move slowly with awareness.
- Use this drill to improve postural awareness and find your neutral spine for lifting.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Lower Back
Primary
Hip Flexors
Primary