Best Stability Ball Exercises for Effective Home Workouts

Updated December 2025

Stability balls are a fantastic addition to your home workout routine, offering a versatile way to engage your core, improve balance, and enhance overall strength. Here’s a list of the best stability ball exercises for effective workouts you can do at home.

1. Stability Ball Squats

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

How to Do It:

• Place the stability ball between your lower back and a wall.
• Stand with your feet shoulder-width apart.
• Slowly squat down while keeping the ball against the wall.
• Return to standing position.

Sets & Reps: 3 sets of 12-15 reps

2. Stability Ball Push-Ups

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

How to Do It:

• Place your hands on the stability ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.
• Lower your chest towards the ball and push back up.

Sets & Reps: 3 sets of 8-10 reps

3. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: Approximately 100-150 per 30 minutes

How to Do It:

• Place your forearms on the stability ball and extend your legs behind you.
• Keep your body straight and hold the position.

Duration: Hold for 30-60 seconds, 3 sets

4. Stability Ball Leg Curls

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

How to Do It:

• Lie on your back with your heels on the stability ball.
• Lift your hips off the ground and curl the ball towards you.

Sets & Reps: 3 sets of 12-15 reps

5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: Approximately 100-150 per 30 minutes

How to Do It:

• Sit on the ball with your feet flat on the ground.
• Lean back slightly and twist your torso side to side.

Sets & Reps: 3 sets of 15-20 reps per side

6. Stability Ball Chest Press

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

How to Do It:

• Lie on the ball with your upper back supported and feet flat on the floor.
• Hold dumbbells above your chest and lower them to the sides.

Sets & Reps: 3 sets of 10-12 reps

7. Stability Ball Back Extensions

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

How to Do It:

• Lie face down on the stability ball with your feet anchored.
• Lift your upper body while keeping your legs on the ground.

Sets & Reps: 3 sets of 12-15 reps

8. Stability Ball Shoulder Press

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

How to Do It:

• Sit on the stability ball with your feet flat.
• Hold dumbbells at shoulder height and press overhead.

Sets & Reps: 3 sets of 10-12 reps

9. Stability Ball Wall Roll-Outs

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

How to Do It:

• Stand facing a wall and place the ball against it.
• Roll the ball out while bending your knees, then roll back.

Sets & Reps: 3 sets of 10-12 reps

10. Stability Ball Hip Thrusts

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

How to Do It:

• Sit on the floor with your upper back against the ball.
• Roll down until your shoulder blades are on the ball, feet flat on the ground.
• Lift your hips towards the ceiling.

Sets & Reps: 3 sets of 12-15 reps

Conclusion

Incorporating these stability ball exercises into your home workout routine can help you achieve effective fitness results, whether you're a beginner or more advanced. With HipTrain's affordable personal training, you can receive personalized guidance on these exercises from certified trainers, all from the comfort of your home. Plus, our services are HSA/FSA eligible, making it easier for you to invest in your health.