Reformer Pilates
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Illustration of Pelvic Curl on the Pilates reformer

Exercise

Pelvic Curl

Beginner

Supine pelvic tilt and bridge prep that teaches posterior pelvic control.

Setup instructions

Lie on your back with knees bent and feet flat hip-width apart. Arms long by the sides with a long neck. Soften the ribs and find neutral pelvis.

Breathing cues

Exhale to curl the pelvis. Inhale to return to neutral.

Movement steps

  1. 1Exhale to tilt the pelvis and imprint the low back lightly.
  2. 2Inhale to return to neutral.
  3. 3Progress to a small peel of the sacrum if appropriate.
  4. 4Repeat with smooth, controlled breath.

Common mistakes

Gripping the glutes excessively; lifting the hips too high too soon; holding the breath; flaring the ribs.

Safety notes

Keep the movement small if back discomfort appears. Press evenly through both feet.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Pelvic Curl beginner-friendly?

    Yes. Pelvic Curl is a staple beginner exercise for pelvic awareness.

  • What muscles does Pelvic Curl work?

    Glutes and abdominals coordinate the tilt; hamstrings may assist in larger ranges.

  • What is Pelvic Curl good for?

    It teaches posterior pelvic control before full bridging work.

  • How is Pelvic Curl different from Shoulder Bridge?

    Pelvic Curl stays smaller and focuses on pelvic tilt; shoulder bridge lifts the hips higher.