Ball Pass V-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Ball Pass V-Up

Step by step instructions, muscle activation and variants for the Ball Pass V-Up.

MediumAbs

About this exercise

The V-Up Down with a stability ball is a challenging core exercise where the ball is passed between the hands and feet at the top of each V-up repetition. It trains both the upper and lower portions of the abs with each pass, requiring full-body tension and coordination.

How to Perform

  • Lie flat on your back with arms extended overhead holding the stability ball and legs straight
  • Simultaneously lift your arms and legs off the floor, forming a V shape with your body
  • Pass the ball from your hands to your feet at the top of the movement
  • Lower your arms and legs back toward the floor with control, gripping the ball between your feet
  • Raise both arms and legs again into a V position and pass the ball back to your hands
  • Keep your lower back from arching excessively as you lower toward the floor
  • Repeat, alternating ball passes between hands and feet each rep

Muscle Activation

Primary
Abs
Secondary
CoreObliques

Common Mistakes

Common mistakes content is coming soon.

About the Ball Pass V-Up

The Ball Pass V-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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