10 Best Home Workouts Using a Stability Ball for 2025

Updated January 2026

Stability balls are versatile tools that can enhance your home workouts by engaging your core, improving balance, and offering a unique way to challenge your muscles. Here are the 10 best home workouts using a stability ball that you can incorporate into your fitness routine in 2025.

1. Stability Ball Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories per 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

Instructions: Place the stability ball between your lower back and a wall. Lower into a squat position while keeping your knees behind your toes. Push back up to standing.

2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per 30 minutes
• Reps/Sets: 3 sets of 8-10 reps

Instructions: Place your hands on the stability ball and extend your legs behind you. Perform a push-up while maintaining balance.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 180 calories per 30 minutes
• Duration: 30-60 seconds, 3 sets

Instructions: Place your forearms on the stability ball and extend your legs behind you. Keep your body straight and engage your core.

4. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 160 calories per 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

Instructions: Lie on your back with your feet on the stability ball. Lift your hips and roll the ball towards you by bending your knees.

5. Stability Ball Chest Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per 30 minutes
• Reps/Sets: 3 sets of 10-12 reps

Instructions: Lie on the stability ball with your upper back supported. Hold dumbbells and press them upward, then lower back to chest level.

6. Stability Ball Mountain Climbers

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 250 calories per 30 minutes
• Duration: 30 seconds, 3 sets

Instructions: Place your hands on the stability ball and assume a plank position. Drive your knees toward your chest alternately.

7. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150 calories per 30 minutes
• Reps/Sets: 3 sets of 15 twists per side

Instructions: Sit on the stability ball, lean back slightly, and twist your torso side to side, engaging your core.

8. Stability Ball Back Extensions

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 140 calories per 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

Instructions: Lie face down on the stability ball with your feet anchored. Lift your chest off the ball while keeping your neck neutral.

9. Stability Ball Side Lunges

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 170 calories per 30 minutes
• Reps/Sets: 3 sets of 10-12 reps per side

Instructions: Hold the stability ball in front of you and lunge to one side while pushing the ball out. Return to standing and switch sides.

10. Stability Ball Hip Thrusts

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200 calories per 30 minutes
• Reps/Sets: 3 sets of 12-15 reps

Instructions: Sit on the ground with your upper back resting on the stability ball. Plant your feet on the floor and lift your hips towards the ceiling.

| Exercise | Equipment Needed | Difficulty Level | Calories Burned (30 min) | Reps/Sets | |------------------------------|--------------------------|------------------|---------------------------|----------------------| | Stability Ball Squats | Stability ball | Beginner | 150 | 3 sets of 12-15 reps | | Stability Ball Push-Ups | Stability ball | Intermediate | 200 | 3 sets of 8-10 reps | | Stability Ball Plank | Stability ball | Intermediate | 180 | 30-60 sec, 3 sets | | Stability Ball Leg Curls | Stability ball | Beginner | 160 | 3 sets of 12-15 reps | | Stability Ball Chest Press | Stability ball, dumbbells| Intermediate | 200 | 3 sets of 10-12 reps | | Stability Ball Mountain Climbers| Stability ball | Intermediate | 250 | 30 sec, 3 sets | | Stability Ball Russian Twists | Stability ball | Beginner | 150 | 3 sets of 15 twists | | Stability Ball Back Extensions| Stability ball | Beginner | 140 | 3 sets of 12-15 reps | | Stability Ball Side Lunges | Stability ball | Intermediate | 170 | 3 sets of 10-12 reps | | Stability Ball Hip Thrusts | Stability ball | Intermediate | 200 | 3 sets of 12-15 reps |

Incorporating these stability ball workouts into your routine can offer a fresh and challenging way to achieve your fitness goals from the comfort of your home. For those seeking personalized guidance, HipTrain offers affordable live 1-on-1 personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to prioritize your health.