10 Best Home Workouts Using a Stability Ball for Full-Body Strength 2025

Updated December 2025

Stability balls are versatile tools that can enhance your home workouts, providing a unique way to improve strength, balance, and flexibility. Whether you're a beginner or an experienced fitness enthusiast, incorporating a stability ball into your routine can add an extra challenge and engage multiple muscle groups. Here are the 10 best home workouts using a stability ball for full-body strength.

1. Stability Ball Squats

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200 per 30 mins
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 30 seconds rest between sets

Instructions: Place the stability ball between your lower back and the wall. Stand with feet shoulder-width apart and squat down until your thighs are parallel to the floor.

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2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250 per 30 mins
• Reps/Sets: 3 sets of 8-12 reps
• Duration: 30 seconds rest between sets

Instructions: Place your hands on the stability ball and extend your legs behind you. Perform push-ups, keeping your core tight and your body in a straight line.

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3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-200 per 30 mins
• Duration: 3 sets of 30-60 seconds
• Rest: 30 seconds between sets

Instructions: Position your forearms on the stability ball and your feet on the ground. Maintain a straight line from head to heels, engaging your core.

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4. Stability Ball Chest Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250 per 30 mins
• Reps/Sets: 3 sets of 10-12 reps
• Duration: 30 seconds rest between sets

Instructions: Lie back on the stability ball with your feet flat on the floor. Hold dumbbells at chest level and press upwards.

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5. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-200 per 30 mins
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 30 seconds rest between sets

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

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6. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200 per 30 mins
• Reps/Sets: 3 sets of 15-20 reps (each side)
• Duration: 30 seconds rest between sets

Instructions: Sit on the stability ball and lean back slightly. Rotate your torso to the right and then to the left, engaging your core.

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7. Stability Ball Overhead Tricep Extension

• Equipment Needed: Stability ball, dumbbell
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250 per 30 mins
• Reps/Sets: 3 sets of 10-12 reps
• Duration: 30 seconds rest between sets

Instructions: Sit on the stability ball, hold a dumbbell in both hands, and extend it overhead. Lower the dumbbell behind your head and lift it back up.

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8. Stability Ball Mountain Climbers

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-300 per 30 mins
• Reps/Sets: 3 sets of 30 seconds
• Duration: 30 seconds rest between sets

Instructions: Place your feet on the stability ball and hands on the ground. Alternate bringing knees toward your chest quickly.

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9. Stability Ball Side Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200 per 30 mins
• Reps/Sets: 3 sets of 15 reps (each side)
• Duration: 30 seconds rest between sets

Instructions: Sit sideways on the stability ball, with your feet flat on the floor. Lean back and perform side crunches by bringing your elbow toward your hip.

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10. Stability Ball Back Extensions

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 150-200 per 30 mins
• Reps/Sets: 3 sets of 12-15 reps
• Duration: 30 seconds rest between sets

Instructions: Lie face down on the stability ball with your feet against a wall. Lift your upper body off the ball while keeping your feet grounded.

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Conclusion

Incorporating these 10 stability ball workouts into your home fitness routine can help you build full-body strength effectively. For personalized guidance and to make the most of your workouts, consider enrolling in HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can tailor your workouts to meet your specific needs and goals, ensuring you achieve the best results.