Best 10 Home Workouts with a Stability Ball for Total Body Strength 2025

Updated January 2026

Stability balls are versatile fitness tools that can enhance your home workouts by engaging multiple muscle groups and improving balance, coordination, and strength. Here are the best 10 home workouts with a stability ball for total body strength in 2025.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes

Instructions: Place the stability ball between your lower back and a wall. Slide down into a squat position while keeping your knees behind your toes.

| Set | Reps | |-----|-------| | 1 | 12-15 | | 2 | 12-15 | | 3 | 12-15 |

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 250-350 per 30 minutes

Instructions: Place your feet on the stability ball and your hands on the floor. Perform push-ups while maintaining balance.

| Set | Reps | |-----|-------| | 1 | 8-10 | | 2 | 8-10 | | 3 | 8-10 |

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 300-400 per 30 minutes

Instructions: With your forearms on the ball and your body in a straight line, hold the position for as long as possible.

| Set | Duration (seconds) | |-----|--------------------| | 1 | 30-60 | | 2 | 30-60 | | 3 | 30-60 |

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4. Stability Ball Lunges

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes

Instructions: Stand with one foot on the stability ball and lower your back knee towards the ground, then return to standing.

| Set | Reps | |-----|-------| | 1 | 10-12 | | 2 | 10-12 | | 3 | 10-12 |

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per 30 minutes

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

| Set | Reps (each side) | |-----|------------------| | 1 | 15-20 | | 2 | 15-20 | | 3 | 15-20 |

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6. Stability Ball Dead Bugs

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per 30 minutes

Instructions: Lie on your back, hold the ball above your chest, and alternate extending opposite limbs while keeping the ball stable.

| Set | Reps | |-----|-------| | 1 | 10-12 | | 2 | 10-12 | | 3 | 10-12 |

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7. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes

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

| Set | Reps | |-----|-------| | 1 | 10-15 | | 2 | 10-15 | | 3 | 10-15 |

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8. Stability Ball Chest Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: 250-350 per 30 minutes

Instructions: Lie on your back on the stability ball, hold dumbbells above your chest, and press upward.

| Set | Reps | |-----|-------| | 1 | 10-12 | | 2 | 10-12 | | 3 | 10-12 |

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9. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per 30 minutes

Instructions: Lie face down on the ball, feet anchored, and lift your upper body while keeping your arms extended in front.

| Set | Reps | |-----|-------| | 1 | 12-15 | | 2 | 12-15 | | 3 | 12-15 |

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10. Stability Ball Side Leg Lifts

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per 30 minutes

Instructions: Lie on your side with your bottom arm on the ball and lift your top leg straight up and down.

| Set | Reps | |-----|-------| | 1 | 10-15 | | 2 | 10-15 | | 3 | 10-15 |

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Incorporating these stability ball exercises into your home workout routine can help you build total body strength effectively. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training. Our certified trainers can help you maximize your results while making your fitness journey enjoyable and sustainable.