Best Stability Ball Exercises for At-Home Workouts 2025

Updated January 2026

Stability balls are a fantastic addition to your home workout routine, providing a versatile tool for enhancing strength, balance, and flexibility. In 2025, incorporating stability ball exercises into your fitness regimen can elevate your workouts and help you achieve your fitness goals from the comfort of your home. Here are the best stability ball exercises for at-home workouts that you can try today.

1. Stability Ball Squats

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

• How to Perform: Place the stability ball between your lower back and the wall. Stand with your feet shoulder-width apart and lower into a squat while keeping the ball pressed against your back.
• Reps/Sets: 3 sets of 12-15 reps

2. Stability Ball Push-Ups

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

• How to Perform: Place your feet on the stability ball and hands on the ground, maintaining a plank position. Lower your body into a push-up and return to the starting position.
• Reps/Sets: 3 sets of 8-10 reps

3. Stability Ball Plank

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

• How to Perform: Position the stability ball under your forearms and extend your legs behind you, balancing on your toes. Hold the plank position for as long as possible.
• Duration: 3 sets of 30-60 seconds

4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 160 per 30 minutes

• How to Perform: Lie on your back with your heels on the ball. Lift your hips off the ground and roll the ball towards you by curling your heels.
• Reps/Sets: 3 sets of 12-15 reps

5. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 220 per 30 minutes

• How to Perform: Sit on the stability ball with your feet flat on the ground and hold dumbbells at shoulder height. Press the weights overhead while keeping your back straight.
• Reps/Sets: 3 sets of 10-12 reps

6. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 160 per 30 minutes

• How to Perform: Sit on the stability ball with your feet flat on the floor. Lean back slightly and twist your torso side to side.
• Reps/Sets: 3 sets of 15 twists (each side counts as one)

7. Stability Ball Leg Lifts

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

• How to Perform: Lie on your back with your legs extended and heels resting on the ball. Lift your legs towards the ceiling while engaging your core.
• Reps/Sets: 3 sets of 10-12 reps

8. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 190 per 30 minutes

• How to Perform: Stand facing a wall with the ball against your chest. Roll the ball out while bending your knees slightly and then roll it back.
• Reps/Sets: 3 sets of 10-12 reps

9. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 140 per 30 minutes

• How to Perform: Sit on the ball and roll back until your lower back is supported. Crunch to one side and then the other.
• Reps/Sets: 3 sets of 15 reps (each side counts as one)

10. Stability Ball Back Extensions

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

• How to Perform: Lie face down on the ball with your feet on the ground. Lift your upper body and hold for a moment before returning to the starting position.
• Reps/Sets: 3 sets of 12-15 reps

Conclusion

Incorporating these stability ball exercises into your at-home workout routine can provide a comprehensive fitness experience that targets multiple muscle groups. Whether you're a beginner or an experienced fitness enthusiast, these exercises can help you build strength and improve stability.

For those looking for guidance, consider HipTrain's affordable 1-on-1 live personal training sessions. Our certified trainers can help you leverage stability balls and other equipment effectively while fitting your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.