Core · Bodyweight
Standing Pelvic Tilt
How to do the standing 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
Stand with your feet hip-width apart and knees softly bent, hands on your hips. Tuck your tailbone under by tightening your abs and flattening your lower back, then release to a neutral arch. Move slowly back and forth through the tilt.
- 1Feel your lower abs draw in as you tuck your tailbone under
- 2Notice your lower back flatten and lengthen on the tilt
- 3Keep the motion smooth and driven from your pelvis
Common mistakes
- Avoid moving your whole upper body; isolate the pelvis
- Do not hold your breath during the tilt
- Do not force the range; keep it small and controlled
Muscles worked
The standing pelvic tilt mainly works the lower abs, with the lower back, upper abs, and glutes assisting.
- Lower AbsPrimary
- Lower BackSupport
- Upper AbsSupport
- GlutesSupport
- ObliquesMinor
Kovo programs the standing 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.