Best 10 Home Workouts Using a Stability Ball for 2025

Updated January 2026

Stability balls are versatile tools that can enhance your home workouts by improving balance, strength, and flexibility. Whether you're a beginner or an advanced fitness enthusiast, incorporating stability ball workouts into your routine can lead to significant improvements in your overall fitness. Here are the top 10 stability ball exercises you can do at home in 2025.

1. Stability Ball Squat

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

Instructions:
Place the stability ball between your lower back and a wall. Squat down as low as you can while keeping your back straight. Return to standing.

2. Stability Ball Push-Up

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 300-400 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

Instructions:
Place your hands on the stability ball and extend your legs back. Lower your chest towards the ball and push back up.

3. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 250-350 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Instructions:
Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you using your heels.

4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 300-500 per hour

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Instructions:
Place your forearms on the ball and extend your legs back. Hold your body in a straight line from head to heels.

5. Stability Ball Russian Twist

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 250-350 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 (each side)| 30 sec |

Instructions:
Sit on the ball with your feet flat. Lean back slightly and twist your torso side to side, tapping the ground beside you.

6. Stability Ball Wall Sit

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 200-300 per hour

| Sets | Duration | |------|----------| | 3 | 30-60 sec|

Instructions:
Place the ball behind your back and lean against a wall. Slide down into a squat position and hold.

7. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 300-500 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec |

Instructions:
Start in a push-up position with your feet on the ball. Lift your hips towards the ceiling, rolling the ball towards your hands.

8. Stability Ball Chest Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: 250-350 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Instructions:
Lie on the ball with your upper back supported and feet flat on the ground. Hold dumbbells and press them upwards.

9. Stability Ball Side Crunch

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 (each side)| 30 sec |

Instructions:
Lie on the ball with your lower back supported and feet on the ground. Crunch your torso to one side and return to the starting position.

10. Stability Ball Seated Leg Lift

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

Instructions:
Sit on the ball with your feet flat. Lift one leg at a time while maintaining balance.

Conclusion

Incorporating these stability ball workouts into your routine can help you build strength and improve your balance from the comfort of your home. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it an excellent choice for busy professionals.