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Stability Ball V-Up
A dynamic core exercise using a stability ball, requiring simultaneous leg raise and crunch to form a "V." This movement targets the entire abdominal wall for strength and stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
6/10External Obliques
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest briefly to maintain high intensity core endurance.
How to Perform
Lie supine on the floor with your legs extended, holding the stability ball tightly between your ankles or feet. Extend your arms straight overhead on the floor.
- Brace your core and simultaneously raise your straight legs and arms toward the ceiling.
- Meet your hands and feet at the top, forming a V shape with your body.
- Carefully grab the ball from your feet and transfer it to your hands.
- Slowly lower your arms (holding the ball) and legs back toward the floor without touching down.
- Repeat the movement, passing the ball back to the feet in the next repetition.
Coaching Tips
Form Cues
- Core tight, back flat.
- Slow, controlled descent.
- Hinge at the hips.
- Keep legs straight.
Breathing
Exhale forcefully as you lift your limbs and crunch up; inhale slowly as you control the descent back to the starting position.
Tempo
2-0-1
Range of Motion
Begin with all limbs hovering slightly off the floor; end the concentric phase when the ball is safely transferred at the peak of the V-shape.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in your lower back.
- Ensure full core engagement to prevent lumbar hyperextension during the lowering phase.
Spotting
Not recommended; focus on control and range of motion. Use a lighter ball if necessary.
Common Mistakes
- Allowing the lower back to arch.
- Rushing the transfer of the ball.
- Bending the knees excessively.
When to Avoid
- Acute lower back pain.
- Significant hip flexor tightness.
Flexibility Needed
- Good hip flexion range of motion.
Build Up First
- Competency performing standard bodyweight V-ups.
Also known as
Stability Ball V-Pass, Ball Passes, Hand and Foot Exchange
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