Medicine Ball Alternating V-Up
Medicine Ball Alternating V-Up Exercise Description
The Medicine Ball Alternate V-up is a supine core exercise combining trunk flexion and single‑leg hip flexion while you reach a medicine ball toward the raised leg. It primarily targets the rectus abdominis and obliques, with assistance from the hip flexors (iliopsoas and rectus femoris) and support from the deep abdominal wall to stabilize the lumbopelvic region. Holding the ball increases the anterior load and moment arm through the shoulders, challenging anti‑extension control—keep the ribs down and maintain a slight posterior pelvic tilt so the lower back stays close to the floor. Lift the shoulder blades by curling through the trunk rather than pulling on the neck, and raise only one leg at a time to manage leverage and emphasize precise positioning. Move smoothly and with control in both directions to keep tension in the trunk and avoid momentum.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Medicine Ball
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Medicine Ball Alternating V-Up Exercise
‘- Lie supine with legs long, feet hip‑width, toes up; hold the medicine ball with straight arms overhead.
– Set shoulder blades gently down, ribs down; lightly posteriorly tilt the pelvis to secure the lower back to the floor.
– Brace your abdomen; keep the neck long with a soft chin tuck.
– Exhale as you simultaneously curl your upper back off the floor and raise the right leg, reaching the ball toward your right shin/ankle.
– Keep the knee mostly straight, shoulders away from ears, and the ball under control—do not throw it.
– Pause when the shoulder blades are off the floor and the trunk is clearly flexed; avoid collapsing or rounding the neck.
– Inhale as you lower the torso and leg with control, keeping the lower back close to the floor.
– Repeat to the left side, maintaining the same rib position and pelvic tilt.
– Throughout, avoid arching the lumbar spine, flaring the ribs, swinging the leg, or yanking the head with the neck.
Medicine Ball Alternating V-Up Tips
‘- Keep your ribs down and a slight posterior pelvic tilt so your lower back stays close to the floor.
– Gently set the shoulder blades down and keep the shoulders away from your ears as you hold the ball.
– Keep your neck long with a soft chin tuck and avoid yanking or pulling on your head.
– Curl through the trunk to lift the shoulder blades off the floor rather than leading with the neck.
– Exhale as you curl up and raise the leg, reaching the ball toward the shin or ankle.
– Keep the working leg mostly straight and avoid swinging it; lift only one leg at a time.
– Control the ball with your arms and do not throw it.
– Pause when the shoulder blades are off the floor and the trunk is clearly flexed.
– Inhale as you lower the torso and leg with control, keeping the lower back close to the floor.
– Throughout, avoid arching the lumbar spine or flaring the ribs as you alternate sides.
Medicine Ball Alternating V-Up Beginner Introduction
The Medicine Ball Alternate V-up is a floor-based core move that blends an upper-body curl with a single-leg lift while a medicine ball is held in the hands. The action brings the torso toward one raised leg at a time, creating a long lever through the arms and shoulders that places extra demand on the abs. Because the ball is extended away from the body, the front of the core and side abs work harder to resist the pull into an over-arched lower back.
This exercise highlights control and precision rather than speed. The abs, side abs, and hip flexors share the load as the trunk lifts and one leg rises, with the deep core helping the lower back and pelvis remain steady against the floor. The neck and shoulders stay relaxed while the ribcage and pelvis stay organized, so the effort centers in the midsection instead of the head or lower back. Alternating legs adds a coordination challenge and encourages balanced work from side to side.