Best Stability Ball Exercises for Full-Body Workouts at Home

Stability balls are versatile tools that can enhance your workouts by improving balance, core strength, and flexibility. Using a stability ball for your full-body workouts at home not only makes exercising more fun but also engages multiple muscle groups simultaneously. Here are the best stability ball exercises to incorporate into your routine for an effective full-body workout.

Updated January 2026

1. Stability Ball Squats

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

How to Perform:

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

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

2. Stability Ball Push-Ups

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

How to Perform:

• Place your feet on the stability ball and hands on the floor.
• Lower your body into a push-up and then push back up.

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-10 | 30 sec |

3. Stability Ball Plank

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

How to Perform:

• Place your forearms on the ball and extend your legs behind you.
• Hold the plank position, keeping your body straight.

Workout Table:
| Sets | Duration | |------|----------| | 3 | 30-60 sec|

4. Stability Ball Hamstring Curls

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

How to Perform:

• Lie on your back with your heels on the ball.
• Lift your hips and curl the ball towards you using your legs.

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 12-15 | 30 sec |

5. Stability Ball Wall Roll-Outs

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

How to Perform:

• Stand facing a wall with the ball in front of you.
• Roll the ball out while bending at the waist, then roll it back.

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

6. Stability Ball Russian Twists

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

How to Perform:

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

Workout Table:
| Sets | Reps (each side) | Duration | |------|-------------------|----------| | 3 | 10-15 | 30 sec |

7. Stability Ball Overhead Press

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

How to Perform:

• Sit on the ball with dumbbells in hand.
• Press the weights overhead and lower back to shoulder height.

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

8. Stability Ball Side Crunches

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

How to Perform:

• Lie sideways on the ball with your feet on the ground.
• Crunch your torso towards your hips, then return to the starting position.

Workout Table:
| Sets | Reps (each side) | Duration | |------|-------------------|----------| | 3 | 10-15 | 30 sec |

9. Stability Ball Tuck-Ups

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

How to Perform:

• Sit on the ball and roll down until your back is on the ball.
• Bring your knees towards your chest and roll back out.

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 8-10 | 30 sec |

10. Stability Ball Back Extensions

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

How to Perform:

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

Workout Table:
| Sets | Reps | Duration | |------|-------|----------| | 3 | 10-12 | 30 sec |

Incorporating these best stability ball exercises into your home workouts can provide a comprehensive full-body routine that builds strength and stability. For personalized guidance and to make the most out of your workouts, consider trying HipTrain. Our certified personal trainers offer live 1-on-1 video sessions tailored to your fitness level and goals, all at affordable prices compared to traditional gyms. Plus, our services are HSA/FSA approved for eligible expenses.