Pelvic Tilt
The first stage of the bridging family: an isolated pelvic tilt on the carriage that softens the low back and finds the rib-to-pelvis connection before the hips ever lift.
- Body
- Reformer
- Movement
⚠️ Clinical Contraindications
- Low Back Pain: Keep the tilt small and the ribs soft; stop if the low back aches.
Apparatus Setup
Reformer
Target Muscles
Setup Instructions
Lie supine on the carriage with the feet flat on the footbar, hip-width apart, knees bent to 90 degrees and the heels under the knees, arms long by your sides.
Execution Instructions
- Exhale to scoop the abdominals and tilt the pelvis, softening the low back into the carriage without lifting the hips; inhale to return to neutral.
- Work 4-6 slow reps, keeping the ribs soft, the tailbone heavy, and the movement purely pelvic.
Teaching Cues
"Inhale and feel the stomach expand and the arch in the lower back get bigger."
"Exhale and feel the glutes clench, the tailbone tuck under, the belly button sink and the back flatten."
"The pelvic tilt starts the movement: the low back softens into the carriage before the hips ever lift."
"Keep the hips heavy on the carriage — this is a pelvic movement, not a hip lift."
Modifications & Progressions
Hands-on Feedback (Regression)
Rest the hands on the hip bones so the tilt can be felt, and keep the range small until it is a softening of the low back rather than a hip lift.
Lighter Springs, Higher Footbar (Regression)
Reduce to 1 medium or 1 light spring with the footbar high and the feet closer to the bar to lighten the load and shorten the range.
Disc-Sensitive Tilt (Injury Modification)
Keep the tilt small and the low back supported; never force the low back into the carriage.