Core · Bodyweight
Pelvic Tilt
How to do the pelvic tilt, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with knees bent and feet flat. Flatten your lower back into the floor by gently rolling your pelvis up and tightening your abs, then release back to neutral. Move slowly and stay relaxed through the rest of your body.
- 1Feel your lower abs draw your pelvis up and flatten your back
- 2Keep the motion small and controlled
- 3Let your glutes lightly engage as your back presses down
Common mistakes
- Don't push through your feet to lift your hips off the floor
- Avoid holding your breath as you tilt
- Don't strain your neck or shoulders
Muscles worked
The pelvic tilt mainly works the lower abs, with the upper abs and glutes assisting.
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- Lower BackMinor
- ObliquesMinor
Kovo programs the pelvic tilt for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.