Best 7 Stability Ball Exercises for Home Workouts 2025

Stability balls are versatile fitness tools that can enhance your home workouts by improving balance, strength, and flexibility. Whether you're a beginner or an experienced fitness enthusiast, incorporating stability ball exercises into your routine can provide a full-body workout. Updated January 2026, here are the best 7 stability ball exercises you can do at home.

1. Stability Ball Squats

Description: Great for building lower body strength and stability.

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories per 30 minutes

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

How to Perform:

1. Place the stability ball between your lower back and a wall.
2. Stand with feet shoulder-width apart.
3. Lower your body by bending your knees until your thighs are parallel to the ground.
4. Push through your heels to return to the starting position.

2. Stability Ball Push-Ups

Description: A challenging upper body workout that engages the core.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150 calories per 30 minutes

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

How to Perform:

1. Place your hands on the floor and your feet on the stability ball.
2. Lower your chest towards the ground, keeping your body straight.
3. Push back up to the starting position.

3. Stability Ball Plank

Description: Excellent for core stability and strength.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 120 calories per 30 minutes

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

How to Perform:

1. Position your forearms on the stability ball and extend your legs behind you.
2. Keep your body in a straight line from head to heels.
3. Hold the position, engaging your core.

4. Stability Ball Hamstring Curls

Description: Targets the hamstrings and glutes effectively.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 130 calories per 30 minutes

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

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground and roll the ball towards you using your feet.
3. Roll the ball back to the starting position.

5. Stability Ball Russian Twists

Description: A great exercise for working the obliques and core.

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 100 calories per 30 minutes

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

How to Perform:

1. Sit on the stability ball and walk your feet forward until your back is supported.
2. Hold your hands together and twist your torso to one side, then the other.

6. Stability Ball Chest Press

Description: Focuses on the chest, shoulders, and triceps.

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: Approximately 140 calories per 30 minutes

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

How to Perform:

1. Lie back on the stability ball with your feet planted on the ground.
2. Hold dumbbells above your chest and lower them until your elbows are at a 90-degree angle.
3. Press back up to the starting position.

7. Stability Ball Wall Roll-Outs

Description: Engages the core and shoulders for stability.

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 110 calories per 30 minutes

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

How to Perform:

1. Stand facing a wall with the stability ball in front of you.
2. Place your hands on the ball and roll it out while keeping your body straight.
3. Roll the ball back towards the wall.

Conclusion

Incorporating these stability ball exercises into your home workouts can help you achieve your fitness goals while keeping your routine fresh and engaging. For personalized guidance and support, consider trying HipTrain's affordable 1-on-1 live personal training. Our certified trainers can help you master these exercises and create a workout plan tailored to your needs. Plus, our services are HSA/FSA approved for eligible expenses!