Core · Bodyweight
Weighted V-up Passes with Pad
How to do the weighted v-up passes with pad, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back holding a pad with both hands overhead. Lift your legs and torso at the same time into a V-shape, passing the pad from your hands to between your feet at the top, then lower with the pad held by your feet and pass it back on the next rep.
- 1Feel your upper and lower abs fold to meet in the middle
- 2Keep your legs straight as you pass the pad
- 3Engage your hip flexors gently to lift the legs
Common mistakes
- Do not use momentum to jerk into the V
- Avoid letting your lower back arch off the floor
- Do not drop the pad or lose control on the pass
Muscles worked
The weighted v-up passes with pad mainly works the upper abs and lower abs, with the hip flexors, forearms, obliques, quads, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ForearmsSupport
- ObliquesSupport
- QuadsSupport
- Front DeltsSupport
Kovo programs the weighted v-up passes with pad for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.