How to do the Standing Pelvic Tilt
Step by step
- Stand tall with feet hip width and knees softly bent, hands on your hips.
- Slowly tuck your tailbone under, rounding your lower back.
- Then reverse it, tipping your pelvis forward to arch the lower back slightly.
- Rock gently between the two ends a few times to feel the range.
- Settle in the middle where your spine feels neutral and tall.
The thing people get wrong
Move only your pelvis in a small, controlled range - this is a gentle rocking to find neutral, not a big forceful back bend.
Coaching cue
Move your hips like you are slowly tipping a bucket of water forward and back.
Make it easier or harder
- Easier: Stand with your back against a wall so you can feel the low back press and lift.
Muscles worked
- Primary: Core, Hips
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.