Supine Posterior Pelvic Tilt Drill

activatecoreeasyCore / pelvic control

Content last reviewed: 2026-07-06

Supine Posterior Pelvic Tilt Drill — start/setup and end/loaded positions — Left: start / setup position. Right: end / loaded position.

How to do it

Lie on your back with knees bent, feet flat and relaxed, ribs quiet.
Notice the small natural arch under your low back.
Exhale and gently tuck the pelvis, pressing the low back flat into the mat.
Keep the ribs down and the abs lightly braced — do not push with the feet.
Hold the flat-back position, then release back to neutral and repeat.

Form cues

Exhale as you tuck and press the low back down
Ribs down — the movement is at the pelvis, not the chest
Hold without squeezing the neck or gripping the glutes hard

Dosage

Frequency: daily
Volume: 2–3 sets × 8–10 reps
Hold: 3–5 s each rep
Learn to find the tuck without foot push.

Muscles worked

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: abdominals, gluteus maximus

Target muscles

Abdominals Gluteus Maximus

Wall-Standing Postural Exercise Abdominal Trunk Curl Craniocervical Flexion (Deep Neck Flexor Activation)Isometric Cervical Retraction Formation of the Short Foot Chin Tuck (Head & Neck Retraction)