Supine Pelvic Tilt
The supine pelvic tilt is a small, gentle rock of the pelvis while lying on your back with your knees bent, flattening the small of your back towards the floor and then letting it arch slightly. It is a mobility and awareness movement for the low back and pelvis, and it is not a pelvic floor exercise.
Also called: Lying Pelvic Tilt, Supine Pelvic Tilts, Posterior Pelvic Tilt, Pelvic Tilt (Lying) · Equipment: bodyweight · Pattern: isolation
Step by step
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Rest your arms by your sides.
- Notice the small natural gap between the small of your back and the floor.
- Breathe out and gently tilt your pelvis so the small of your back flattens towards the floor. Your tummy and buttocks tighten lightly.
- Breathe in and let the pelvis rock back the other way, so the small of your back arches slightly away from the floor.
- Keep your hips, shoulders and feet where they are, as the movement comes from the pelvis.
- Rock slowly and smoothly between the two positions within a comfortable range.
- Finish in the middle, with the natural gap back, and roll onto your side to get up.
- Rock the pelvis gently, flatten the low back, then let it arch a little
- Small and smooth, within a comfortable range
- Breathe out to flatten, breathe in to arch
- Keep breathing, with no bracing or pushing down
- You are finding and feeling the middle, not working hard
- If anything feels uncomfortable, your healthcare provider is the right call
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Rectus abdominis | Prime mover | D |
| Obliques (internal/external) | Secondary | D |
| Gluteus maximus | Secondary | D |
| Erector spinae | Dynamic stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Forcing a big range
Fix: Keep the tilt small and move only as far as feels comfortable.
Holding the breath or bracing hard
Fix: Breathe out as you flatten and in as you arch, keeping your trunk soft.
Lifting the hips off the floor
Fix: Keep your buttocks on the floor and let only the pelvis rock.
Pushing through the feet or shoulders
Fix: Rest your feet and shoulders lightly and let the tilt come from the pelvis.
Rushing the rock
Fix: Take two or three seconds each way, with a smooth change of direction.
What the research says
Rehab & prehab
- Reps and pace — The pelvic tilt is commonly done as a set of slow, small repetitions, often around 10, with the quality of the movement valued over the count.
- Placement — Some people use it in a warm-up or cool-down, or as a short mobility break. No equipment is needed.
- Positions — The same tilt can be done sitting or standing (the seated and standing pelvic tilts). Which position people use is mostly a matter of comfort and setting.
- Research — There is no direct research on the pelvic tilt as an exercise. It is taught as common practice for feeling how the low back and pelvis move.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the supine pelvic tilt in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.