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Hip · Mobility

Pelvic Tilt in Supine Position

Pelvic tilt in supine position, 3 sets, 12 repetitions

Illustration of the Pelvic Tilt in Supine Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your back with knees bent and feet flat on the floor. Gently tilt your pelvis by contracting your abdominal muscles to flatten the lower back against the floor, then relax and return to the neutral position. Ensure not to arch the lower back during the movement.

Tips: Keep the pelvis stable and the hips in a neutral position throughout the exercise. Perform the movement slowly and control the range of motion without forcing.

Progression: Gradually increase the number of repetitions or hold the tilted position for a few seconds before returning to the starting position.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Supine position, knees bent, feet flat on the floor
Clinical goal
Improve mobility and control of the pelvis and hip
Also known as
pelvic tilt in supine, dorsal pelvic tilt, pelvic tilt on the ground

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.