Stability Ball V-pass
The Stability Ball V-pass is a dynamic core exercise that involves passing a stability ball between your hands and feet while performing a V-up movement. This advanced variation targets the entire abdominal wall and requires significant coordination and stability.
This exercise demands high coordination and core strength, making it susceptible to form breakdown when fatigued. The AI analyzes your RPE and performance data to detect if the set intensity is too high, which often leads to compensatory lower back arching. If your recovery metrics (like HRV or sleep scores) indicate central nervous system fatigue, the app may recommend a regression like the Dead Bug to ensure you train your core safely without risking a lower back injury.
Form Cues
- Squeeze the ball firmly with your ankles or hands during the transfer
- Press your lower back into the floor as you lower your limbs
- Lift your shoulder blades and hips off the ground simultaneously
- Move with a slow, controlled tempo to eliminate momentum
- Exhale deeply as you lift and pass the ball
- Don't let your lower back arch off the floor at the bottom
- Don't swing your arms or legs to generate momentum
- Don't strain your neck by jutting your chin forward
- Don't drop the ball loosely; maintain active tension
- Don't touch your feet or hands to the floor between reps
Common Mistakes
- Arching the lower back
- Using momentum to lift
- Relaxing tension at the bottom
- Straining the neck forward
- Rushing the transfer
Muscles Worked
This exercise is a powerhouse for the rectus abdominis, effectively targeting both the upper and lower regions through the simultaneous lifting of the torso and legs. It also heavily recruits the hip flexors to elevate the legs and the inner thigh adductors to grip the ball, while the deep stabilizers work overtime to maintain balance throughout the transfer.
Primary
Secondary
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