Pelvic Tilt Into Bridge

Also called pelvic tilt bridge, segmental bridge and spinal roll bridge.

Works

Lower back

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Lie down with your feet on the floor, heels directly under your knees.

1. Lift only your tailbone to the ceiling to stretch your lower back. (Don't lift the entire spine yet.) Pull in your stomach.
2. To go into a bridge, lift the entire spine except the neck.

Cues

• Heels under the knees.
• Tilt the tailbone up first.
• Peel up one vertebra at a time.
• Roll down slowly, tailbone last.

Common mistakes

• Lifting everything at once.
• Arching the low back at the top.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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