How to Tuck Your Tailbone: The Key to a Stronger [solidcore] Workout

It may sound like a small adjustment, but it’s one of the most important foundations of your [solidcore] workout. Properly positioning your pelvis affects everything from your core engagement to your spinal alignment, and ultimately determines how effective and safe your workout will be.

Want expert coaching on your tailbone tuck? Our Starter50 class breaks down form cues in detail.

What does it mean to tuck your tailbone? 

Your pelvis sits between your hips and your lower spine. Tucking the tailbone means rotating the top of the pelvis backward so the pubic bone tilts up and the tailbone slightly down/under. This positioning is referred to as a posterior pelvic tilt.

Practicing a pelvic tilt can be useful for posture, core work, and protecting the lower back during exercises. 

Core activation

At [solidcore], every exercise is designed around building both muscular strength and muscular endurance. Maximizing your workout starts with your core. When you tuck your tailbone under, you’re essentially neutralizing the curve of your lower back and turning “on” your transverse abdominis, the deepest layer of abdominal muscle. 

Without this tuck, your lower back can arch, which shifts the work away from your abs and onto your hip flexors or spine. You miss the full benefit of the exercise and even increase your risk of strain.

Once you learn this adjustment, every lunge, plank, and press on the [solidcore] machine becomes exponentially more effective at building strength where you want it most.

How Tucking Protects Your Spine Health

Another reason the tailbone tuck matters is spinal health. Many of us spend hours a day sitting, which weakens the hip flexors and glutes. This imbalance can cause your pelvis to tip forward, which is referred to as an anterior pelvic tilt. 

If you add resistance training without correcting that position, you put unnecessary pressure on your spine.

By learning to tuck your tailbone, you’re correcting your posture in real time. You lengthen your spine and protect your lower back. Over time, this awareness can carry outside the studio, improving posture at your desk, while driving, or even when carrying your kids.

Building Mind-Body Connection

At [solidcore], we pride ourselves on intentional movement. By consciously checking in with your tailbone position, you train yourself to be more present in your body. That focus not only makes your workout more effective, but it also fosters discipline and awareness that you can take into daily life.

Experience the difference proper form makes in our 50-minute class. Find a studio near you

How to practice tucking your tailbone outside of the studio

Lying down (best for beginners)

Lie on your back with your knees bent (heels close to glutes). Keep your feet flat on the floor with arms relaxed by your sides. Relax and find a neutral spine. You should feel a small space between your low back and the floor. 

Inhale, relax and let the air fill up your lungs, belly, and backside. As you exhale, pull your belly inward and your pelvic bones together toward the midline of your body (imagine zipping up a pair of “skinny” jeans). As you exhale, flatten your lower back into the floor. This is where you should feel your tailbone roll slightly upward, away from the floor. 

Hold 2–3 seconds while breathing, then release back to neutral. 

Standing

Stand with feet hip-width and a soft bend in both of your knees. Place your thumbs on the front of your pelvis (bony hip points). Imagine your pelvis is a bowl of water: If it spills forward, you’re in an anterior tilt. 

To tuck, tip the bowl backward so water would spill behind you. While doing so, think about connecting the front of your hips with the front of your ribcage. Feel your tailbone lengthen downward as your abdominals engage.

Tabletop

Find a tabletop position on all fours (hands and knees). Shoulders stacked over wrists, hips stacked over knees.

Inhale, arch your back slightly (cow). Exhale, round your spine, scoop tailbone under (cat). 

Focus on initiating from your pelvis instead of just rounding your upper back. Your tailbone should curl under as your abs pull in on the exhale.

Three common mistakes when tailbone tucking and how to correct them

1. Holding your breath: Try not to hold your breath when you’re tucking your tailbone. When you exhale, think of squeezing your abdominals simultaneously.

2. Over-tucking: Fully flattening your back and clenching your glutes may place unnecessary tension on the lumbar spine. Try to avoid overcompensating with the lower body. It should feel controlled through your core, not forced through your glutes.

3. Forcing if painful: If you feel sharp pain, stop and consult a clinician, like a physical therapist or physician.

Putting it all together 

Mastering tailbone tucking takes practice, but it’s the foundation of a safe, effective, and transformative [solidcore] practice. 

Tucking your tailbone protects your spine, powers up your core, and helps you make the most of every second on the machine. Next time your coach cues the tuck, think of it as the small adjustment that unlocks big results.

Ready to put your tailbone tuck to work? Book your first [solidcore] class and feel the difference.