Best 10 Home Workouts Using Just a Stability Ball 2025

Updated January 2026

Stability balls are versatile, affordable pieces of equipment that can elevate your home workouts. They engage your core, enhance balance, and improve overall strength. Below, we present the best 10 stability ball workouts you can do at home, complete with sets, reps, and tips for maximizing your performance.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 12 | 30 seconds|

How To: Place the stability ball between your lower back and a wall. Lower into a squat, keeping your knees behind your toes. Push through your heels to return to standing.

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

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

How To: Position your hands on the stability ball, shoulder-width apart. Keep your body straight as you lower yourself into a push-up. Engage your core to maintain stability.

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3. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

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

How To: Lie on your back with your heels on the ball. Lift your hips off the ground and curl the ball towards you by bending your knees.

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4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Duration | |------|-----------| | 3 | 30-60 seconds|

How To: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels, engaging your core.

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5. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 10 | 30 seconds|

How To: Stand with the ball against a wall. Push the ball away with your hands, rolling it out while leaning forward. Engage your core to control the movement.

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6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 15-20| 30 seconds|

How To: Sit on the ball and walk your feet forward until your lower back is supported. Lean back slightly and twist your torso to each side, engaging your core.

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7. Stability Ball Leg Lifts

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 150-200 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 10-12| 30 seconds|

How To: Lie on your back with the ball between your feet. Lift your legs and the ball towards the ceiling, then slowly lower back down without touching the floor.

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8. Stability Ball Chest Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 10-12| 30 seconds|

How To: Lie back on the ball with your feet planted on the ground. Hold dumbbells at chest level and press them up towards the ceiling.

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9. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 200-250 per 30 minutes

| Sets | Reps | Duration | |------|------|-----------| | 3 | 8-10 | 30 seconds|

How To: Start in a plank position with your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

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10. Stability Ball Shoulder Bridge

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

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

How To: Lie on your back with your feet on the ball. Lift your hips towards the ceiling while squeezing your glutes, then lower back down.

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In 2025, stability ball workouts remain a top trend for home fitness. Incorporating these exercises into your routine can provide a full-body workout that strengthens your core and improves balance. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training sessions from certified trainers. Plus, with HSA/FSA eligibility, it's a smart choice for your fitness budget.