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Stability Ball V-Up
A core exercise using a stability ball where you lift your torso and legs to form a V and pass the ball between hands and feet, targeting abs and obliques for strength, stability, and coordination.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Adductors, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Adductors
4/10Adductor Longus
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with legs extended and arms overhead holding the stability ball.
- Engage core and lift torso while reaching arms forward.
- Simultaneously raise straight legs toward torso to form a V.
- At the top, transfer ball from hands to feet by squeezing between ankles.
- Controlled lower torso and arms back to start, keeping them off the floor.
- Lower legs with ball, maintaining tension.
- Repeat by lifting to transfer ball back to hands.
Coaching Tips
Form Cues
- Keep legs straight
- Core tight throughout
- Control the ball transfer
- Avoid back rounding
Breathing
Inhale during lowering phase; exhale forcefully as you lift and transfer the ball.
Tempo
2-1-2
Range of Motion
Lift until torso and legs form a 45-60 degree V with hands and feet meeting; lower to 6 inches above floor without arching back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use proper ball size for height
- Engage core to protect spine
- Start with bent knees if beginner
Spotting
No spotter needed; perform in open space to avoid falls.
Common Mistakes
- Jerking movements
- Lower back arching
- Incomplete V formation
- Dropping the ball prematurely
When to Avoid
- Lower back injuries
- Herniated discs
Flexibility Needed
- Adequate hip flexion
- Shoulder flexion to overhead
Build Up First
- Master standard V-up
- Core stability proficiency
Also known as
Stability Ball V-Pass, Ball V-Up, Swiss Ball V-Up
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