Best Home Workouts with a Stability Ball 2026

Updated January 2026

Stability balls are a fantastic tool for enhancing your home workouts. They are versatile, affordable, and can be used to target various muscle groups while improving balance and core strength. In this article, we present the best home workouts with a stability ball that you can incorporate into your fitness routine in 2026.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 120 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 seconds rest between sets |

How to Perform: Place the stability ball against a wall and lean against it with your lower back. Position your feet shoulder-width apart and squat down as if sitting in a chair, keeping your back straight.

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2. Stability Ball Push-Ups

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 45 seconds rest between sets |

How to Perform: Place your hands on the stability ball while in a plank position. Lower your body into a push-up, keeping your core engaged, and push back up.

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3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories in 30 minutes

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

How to Perform: With your forearms on the stability ball and your feet on the ground, maintain a straight line from head to heels while engaging your core.

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4. Stability Ball Leg Curls

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 seconds rest between sets |

How to Perform: Lie on your back with your heels on the stability ball. Lift your hips off the ground and roll the ball toward you by bending your knees.

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5. Stability Ball Russian Twists

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 per side | 30 seconds rest between sets |

How to Perform: Sit on the stability ball, lean back slightly and lift your feet off the ground. Twist your torso to touch the ground beside you, alternating sides.

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6. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 seconds rest between sets |

How to Perform: Lie face down on the stability ball with your feet anchored. Lift your chest off the ball while keeping your feet on the ground.

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7. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: Approximately 130 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 45 seconds rest between sets |

How to Perform: Stand with the ball pressed against a wall and roll it out in front of you while maintaining a stable core.

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8. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 150 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 seconds rest between sets |

How to Perform: Sit on the stability ball with dumbbells in hand. Press the weights overhead while keeping your feet flat on the ground.

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9. Stability Ball Hip Bridges

Equipment Needed: Stability ball
Difficulty Level: Beginner to Intermediate
Calories Burned: Approximately 90 calories in 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15 | 30 seconds rest between sets |

How to Perform: Lie on your back with your heels on the ball. Lift your hips to create a straight line from your knees to your shoulders.

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10. Stability Ball Side Crunches

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 per side | 30 seconds rest between sets |

How to Perform: Sit on the ball and lean to one side, using your obliques to lift your torso back up.

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Incorporating these stability ball exercises into your home workouts can significantly enhance your core strength, balance, and overall fitness. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, making it easier for you to invest in your health.