Pelvic Tilt to Glute Bridge

Stand

Squat

Start with feet flat, heels directly under your knees

Flatten your lower back against the mat with a pelvic tilt before lifting

Drive through your heels to lift your hips into the bridge from the tilt

Squeeze your glutes at the top â€” do not hyperextend your lower back

Lower slowly vertebra by vertebra and release the tilt before the next rep

Instructions

Step-by-step technique

Lie on your back on a mat with your feet flat on the floor, heels directly under your knees.

Begin with a pelvic tilt: gently flatten your lower back against the mat by tightening your abs and rotating your pelvis upward.

Hold the pelvic tilt for 1â€“2 seconds, feeling a gentle stretch in your lower back.

Drive through your heels and lift your hips toward the ceiling into a glute bridge.

Squeeze your glutes at the top without overarching your lower back.

Hold the bridge for 1â€“2 seconds.

Lower your hips back down slowly, releasing vertebra by vertebra.

Release the pelvic tilt and repeat from the beginning.