Best Home Workouts with Stability Ball for 2025

Updated January 2026

Stability balls, also known as exercise balls or Swiss balls, are becoming increasingly popular in 2025 as an essential piece of home workout equipment. They offer a versatile way to improve strength, balance, and flexibility while engaging your core. Below is a list of the best home workouts utilizing a stability ball, complete with exercise demonstrations, sets, reps, and tips for maximizing your workout.

1. Stability Ball Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30-45 sec rest between sets |

How to Do It:
Place the stability ball between your lower back and a wall. Stand with your feet shoulder-width apart. Lower into a squat while keeping the ball pressed against the wall, then push back to standing.

2. Stability Ball Push-Ups

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 60 sec rest between sets |

How to Do It:
Place your hands on the stability ball and walk your feet back until your body is in a straight line. Lower your body into a push-up and push back up.

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150 per 20 minutes

| Sets | Duration | |------|----------| | 3 | 30-60 sec | 30 sec rest between sets |

How to Do It:
Kneel on the floor and place your forearms on the stability ball. Extend your legs back, balancing on your toes, and hold a plank position.

4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 120-180 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 sec rest between sets |

How to Do It:
Lie on your back with your heels on the ball. Lift your hips off the ground and roll the ball toward you by bending your knees, then extend back out.

5. Stability Ball Wall Roll-Outs

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 60 sec rest between sets |

How to Do It:
Kneel in front of the ball and place your forearms on the ball. Roll the ball forward as far as you can while maintaining a straight back, then roll back to start.

6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-180 per 30 minutes

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

How to Do It:
Sit on the ball and walk your feet out until your lower back is supported. Lean back slightly and twist your torso to each side while holding a weight (optional).

7. 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 sec rest between sets |

How to Do It:
Lie on your back with your feet on the ball. Push through your heels to lift your hips off the ground, squeezing your glutes at the top.

8. Stability Ball Overhead Pass

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 60 sec rest between sets |

How to Do It:
Stand with your feet shoulder-width apart. Hold the ball over your head, and lower it to your chest while squatting down, then raise it back overhead as you stand.

9. Stability Ball Side Bends

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 80-120 per 30 minutes

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

How to Do It:
Sit on the ball and place one hand on your hip. Lean to the side, reaching the opposite arm over your head, then return to the starting position.

10. Stability Ball Bicycle Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 120-180 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 sec rest between sets |

How to Do It:
Lie back on the ball with your feet off the ground. Bring one knee towards your chest while twisting your torso to touch the opposite elbow to that knee, alternating sides.

These stability ball workouts not only enhance your strength and stability but also keep your routine fresh and engaging. For those looking to maximize their fitness journey, consider incorporating live 1-on-1 personal training with certified trainers from HipTrain. With affordable pricing, flexible scheduling, and HSA/FSA eligibility, HipTrain makes it easy to stay on track with your fitness goals.