Intermediate · 10 min
Pelvic Tilt II
Explore pelvic position in a longer sequence for the lower back and hips.
Total session: 11:03 · Includes preparation and side changes.
Ready when you are
Lunge
Movement instructions
Kneel and step one foot forward, with your knee above your ankle. Lift your torso and reach your arms overhead. Gently shift your hips forward, then release and change sides.
Avoid straining your knees. Ask a clinician first if you have hip problems.
Total (including preparation): 11:03 · 11:03 remaining
Up next: Lunge · Side 1 · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Lunge · Both sides1:00
- Cat-cow1:00
- Butterfly1:00
- Pelvic tilt press0:30
- Bridge1:00
- Knees-to-Chest1:00
- Lying quad stretch · Both sides1:00
- Lying figure four · Both sides1:00
- Single knee-to-chest · Both sides1:00
- Pelvic tilt press0:30
- Bridge1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
600 seconds moving + 63 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Pelvic Tilt II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
11 timed steps use 9 different movements. Starting positions: Floor. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Lunge | 60 |
| 2 | Cat-cow | 60 |
| 3 | Butterfly | 60 |
| 4 | Pelvic tilt press | 30 |
| 5 | Bridge | 60 |
| 6 | Knees-to-Chest | 60 |
| 7 | Lying quad stretch | 60 |
| 8 | Lying figure four | 60 |
| 9 | Single knee-to-chest | 60 |
| 10 | Pelvic tilt press | 30 |
| 11 | Bridge | 60 |
Routine overview
What you’ll move through.
11 timed steps · 10 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Lunge
Floor · Focus: hip flexors, thighs.
- 02
60sCat-cow
Floor · Focus: back, abdomen.
- 03
60sButterfly
Floor · Focus: hips, inner thighs.
- 04
30sPelvic tilt press
Floor · Focus: core, lower back.
- 05
60sBridge
Floor · Focus: glutes, core, thighs.
- 06
60sKnees-to-Chest
Floor · Focus: lower back, hips.
- 07
60sLying quad stretch
Floor · Focus: thighs, hip flexors.
- 08
60sLying figure four
Floor · Focus: hips, glutes.
- 09
60sSingle knee-to-chest
Floor · Focus: lower back, hips.
- 1030s
Pelvic tilt press
Floor · Focus: core, lower back.
- 1160s
Bridge
Floor · Focus: glutes, core, thighs.
Step by step
How to do the routine.
Step 1 · 60 seconds
Lunge
- Kneel and step one foot forward, with your knee above your ankle.
- Lift your torso and reach your arms overhead.
- Gently shift your hips forward, then release and change sides.
Use a cushion under your back knee and keep your chest lifted.
For less intensity, keep your hands on your hips and make the forward shift smaller. Cushion the kneeling knee.
Step 2 · 60 seconds
Cat-cow
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale as you gently lower your belly and lift your chest.
- Exhale as you round your back and lower your head.
- Repeat slowly with your breathing.
Use a comfortable range without forcing either curve.
For less intensity, use a smaller spinal movement or try the movement seated on a chair.
Step 3 · 60 seconds
Butterfly
- Sit tall and bring the soles of your feet together.
- Hold your feet or ankles and let your knees open to the sides.
- Breathe slowly without pressing your knees down.
Move your feet farther from your hips for a gentler stretch.
For less intensity, support your knees with cushions and move your feet farther from your hips.
Step 4 · 30 seconds
Pelvic tilt press
- Lie on your back with knees bent and feet flat.
- Gently tighten your abdomen and tilt your pelvis toward you.
- Press your lower back into the mat, then release slowly.
Use a small movement and breathe normally.
For less intensity, make the pelvic tilt smaller and relax fully between repetitions.
Step 5 · 60 seconds
Bridge
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold with your shoulders, hips, and knees in one line.
- Lower slowly to the mat.
Keep your knees facing forward and avoid arching your lower back.
For less intensity, keep both feet on the floor and lift your hips only a little.
Step 6 · 60 seconds
Knees-to-Chest
- Lie on your back with your knees bent.
- Bring both knees toward your chest and hold your shins.
- Keep your head resting on the mat and breathe slowly.
Use a gentle hug rather than pulling hard.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 7 · 60 seconds
Lying quad stretch
- Lie on your side with your head supported.
- Bend your top knee and hold that ankle behind you.
- Gently bring your heel toward your hips.
- Release and repeat on the other side.
Keep your knees close together and hips stacked.
For less intensity, use a strap around your ankle so you do not have to reach as far.
Step 8 · 60 seconds
Lying figure four
- Lie on your back with your knees bent and feet flat.
- Cross one ankle over the opposite thigh.
- Hold behind the supporting thigh and gently draw it toward you.
- Release and repeat on the other side.
Keep the crossed foot flexed and your head on the mat.
For less intensity, leave the supporting foot on the floor.
Step 9 · 60 seconds
Single knee-to-chest
- Lie on your back with your legs extended.
- Bend one knee and gently draw it toward your chest.
- Release slowly and repeat on the other side.
Keep your head down and avoid tugging on your knee.
For less intensity, hold behind your thigh and bring the knee in only partway.
Step 10 · 30 seconds
Pelvic tilt press
- Lie on your back with knees bent and feet flat.
- Gently tighten your abdomen and tilt your pelvis toward you.
- Press your lower back into the mat, then release slowly.
Use a small movement and breathe normally.
For less intensity, make the pelvic tilt smaller and relax fully between repetitions.
Step 11 · 60 seconds
Bridge
- Lie on your back with knees bent and feet hip-width apart.
- Press through your feet to lift your hips.
- Hold with your shoulders, hips, and knees in one line.
- Lower slowly to the mat.
Keep your knees facing forward and avoid arching your lower back.
For less intensity, keep both feet on the floor and lift your hips only a little.
Keep moving
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