10 Best Pelvic Tilt Alternatives for Lower-Back Pain

Ranked Pelvic Tilt Alternatives

10 substitutes, ranked by how closely each one matches the Pelvic Tilt on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Band Horizontal Pallof Press

   79% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   A good swap when you have a band to work with, and it still works the abs.

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at waist height.
   2. Stand perpendicular to the anchor point with your feet shoulder-width apart.
   3. Grasp the band handle with both hands and step away from the anchor point to create tension in the band.
   4. Bring your hands to your chest, keeping your elbows bent and close to your body.
   5. Engage your core and maintain a stable stance.
   6. Extend your arms straight out in front of you, pushing the band away from your body.
   7. Hold the extended position for a few seconds, focusing on maintaining tension in your core.
   8. Slowly bring your hands back to your chest, resisting the pull of the band.
   9. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation hold, the same as the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: a band, not bodyweight only
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Pelvic Tilt
2. Play demonstration

   Progression

   2. Dead Bug

   82% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder version that works the abs one side at a time.

   How to perform this exercise

   1. Lie flat on your back with your arms extended towards the ceiling.
   2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
   3. Engage your core and lower back to press your lower back into the ground.
   4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
   5. Pause for a moment, then return to the starting position.
   6. Repeat the movement with your left arm and right leg.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: lying on your back, the same as the Pelvic Tilt
3. Play demonstration

   3. Band Vertical Pallof Press

   77% match

   • Abs
   • Band
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and wrap the band around a sturdy object at chest height.
   2. Hold the band with both hands and step away from the anchor point, creating tension in the band.
   3. Position yourself perpendicular to the anchor point, with your side facing the band.
   4. Extend your arms straight out in front of you, keeping your hands at chest height.
   5. Engage your core and press the band away from your chest, fully extending your arms.
   6. Hold the position for a few seconds, then slowly bring the band back towards your chest.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation hold, the same as the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: a band, not bodyweight only
   • Body position: standing, not lying on your back
   • Balance: harder to stay steady on than the Pelvic Tilt
4. 

   4. Stomach Vacuum

   77% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done standing instead.

   How to perform this exercise

   1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
   2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
   3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
   4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
   5. Repeat for the recommended amount of sets.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Movement: anti-rotation hold, the same as the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: standing, not lying on your back
5. Play demonstration

   Progression

   5. V-sit On Floor

   75% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Sit on the floor with your legs extended in front of you.
   2. Lean back slightly and lift your legs off the ground, keeping them straight.
   3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
   4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: anti-rotation hold, the same as the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: seated, not lying on your back
   • Balance: harder to stay steady on than the Pelvic Tilt
6. Play demonstration

   Progression

   6. Front Plank With Twist

   74% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
   2. Engage your core and glutes to maintain a stable position.
   3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
   4. Keep your hips and legs stable as you twist.
   5. Hold for a moment, then return to the starting position.
   6. Repeat the twist on the left side.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: an anti-extension hold, close to the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: lying face down, not lying on your back
7. Play demonstration

   Progression

   7. Side Bridge

   74% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your side with your legs extended and stacked on top of each other.
   2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. Hold this position for the desired amount of time.
   5. Lower your hips back down to the starting position.
   6. Repeat on the other side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: a lateral hold, close to the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
8. Play demonstration

   Progression

   8. Shoulder Tap

   72% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
   2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
   3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
   4. Continue alternating shoulder taps while keeping your hips and torso stable.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: an anti-extension hold, close to the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: lying face down, not lying on your back
9. 

   Progression

   9. Spider Crawl

   72% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
   2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
   3. Return this leg to the starting position and repeat on the opposite side.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Movement: an anti-extension hold, close to the Pelvic Tilt
   • Primary muscle: abs, the same as the Pelvic Tilt
   • Equipment: bodyweight only, the same as the Pelvic Tilt
   • Body position: lying face down, not lying on your back
10. Play demonstration

    Progression

    10. Kneeling Plank Tap Shoulder

    68% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches

    • Movement: an anti-extension hold, close to the Pelvic Tilt
    • Primary muscle: abs, the same as the Pelvic Tilt
    • Equipment: bodyweight only, the same as the Pelvic Tilt
    • Body position: kneeling, not lying on your back