Core · Bodyweight
Standing Incline Bird Dog Crunch Against Wall
How to do the standing incline bird dog crunch against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand facing a wall and lean forward with both hands pressed against it so your body is at an incline. Brace your core, then extend one arm up overhead and the opposite leg straight back at the same time. Draw that elbow and knee together under your body in a standing crunch, then extend them back out. Finish your reps and switch sides.
- 1Feel your core contract as you draw the elbow and knee together
- 2Keep your hips level while one leg extends back
- 3Press firmly into the wall to stay stable through the crunch
Common mistakes
- Do not let your lower back sag when the leg extends
- Avoid twisting your hips open; keep them square to the wall
- Do not rush the crunch; control both directions
Muscles worked
The standing incline bird dog crunch against wall mainly works the lower abs, with the upper abs, obliques, glutes, hip flexors, lower back, and front delts assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- GlutesSupport
- Hip FlexorsSupport
- Lower BackSupport
- Front DeltsSupport
- TricepsMinor
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the standing incline bird dog crunch against wall 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.