Best Stability Ball Exercises for Full-Body Workouts at Home

Updated January 2026

Stability balls are versatile and effective tools for enhancing your home workouts. They engage your core while providing stability, making them perfect for a full-body workout. Here are the best stability ball exercises you can incorporate into your routine, allowing you to train effectively from the comfort of your home.

1. Stability Ball Squats

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec rest |

How to do it: Place the stability ball between your lower back and a wall. Lean against the ball and perform squats, ensuring your knees don’t extend past your toes.

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2. Stability Ball Push-Ups

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec rest |

How to do it: Place your hands on the stability ball and extend your legs behind you. Lower your body toward the ball, keeping your core engaged.

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3. Stability Ball Plank

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

| Sets | Duration | |------|----------| | 3 | 30-60 sec |

How to do it: Position your forearms on the stability ball and extend your legs behind you. Keep your body straight from head to heels.

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4. Stability Ball Hamstring Curls

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec rest |

How to do it: Lie on your back with your heels on the ball. Lift your hips 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 120-180 per 30 minutes

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 (each side) | 30 sec rest |

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, tapping the ground if possible.

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6. Stability Ball Chest Press

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec rest |

How to do it: Lie back on the ball with your feet flat on the floor. Hold dumbbells at shoulder height and press them upward.

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7. Stability Ball Leg Raises

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec rest |

How to do it: Lie on your back with your legs extended and a stability ball between your feet. Raise the ball while keeping your core engaged.

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8. Stability Ball Wall Roll-Outs

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 8-12 | 30 sec rest |

How to do it: Stand facing a wall with the ball in front of you. Roll the ball out while bending forward, then return to the starting position.

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9. Stability Ball Back Extensions

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15 | 30 sec rest |

How to do it: Lie face down on the ball with your feet anchored. Lift your upper body while keeping your feet and hips on the ball.

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10. Stability Ball Side Lunges

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

| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12 (each side) | 30 sec rest |

How to do it: Hold the ball in front of you and step out to the side into a lunge while keeping the ball at chest height.

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Incorporating these stability ball exercises into your home workout routine can help you achieve a balanced full-body workout. If you're looking for personalized guidance, consider HipTrain's affordable live 1-on-1 personal training sessions. Our certified trainers will help you maximize your workouts, and our sessions are HSA/FSA approved for eligible expenses.