Best Stability Ball Exercises for Home Fitness in 2025

Updated December 2025

Stability balls are a fantastic addition to any home workout routine, providing a unique way to enhance your core strength, balance, and overall fitness. Incorporating stability ball exercises can help target multiple muscle groups while also improving your stability and coordination. Here are the best stability ball exercises to consider for your home fitness regimen in 2025.

1. Stability Ball Squats

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

Workout Details:

• Sets: 3
• Reps: 12-15
• Duration: 30 seconds rest between sets

How to Perform:

1. Place the stability ball against a wall and lean your back against it.
2. Stand with your feet shoulder-width apart.
3. Lower into a squat position, keeping your knees behind your toes.
4. Return to starting position.

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2. Stability Ball Push-Ups

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

Workout Details:

• Sets: 3
• Reps: 8-12
• Duration: 30 seconds rest between sets

How to Perform:

1. Place your hands on the stability ball and walk your feet back until your body forms a straight line.
2. Lower your chest toward the ball and push back up.

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3. Stability Ball Plank

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

Workout Details:

• Sets: 3
• Duration: 30-60 seconds hold
• Rest: 30 seconds between sets

How to Perform:

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

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4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~130 per 30 minutes

Workout Details:

• Sets: 3
• Reps: 10-15
• Duration: 30 seconds rest between sets

How to Perform:

1. Lie on your back with your heels on the stability ball.
2. Lift your hips off the ground and roll the ball toward you using your feet.

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~110 per 30 minutes

Workout Details:

• Sets: 3
• Reps: 10-15 per side
• Duration: 30 seconds rest between sets

How to Perform:

1. Sit on the ball with your feet flat on the ground.
2. Lean back slightly and twist your torso to touch the ground beside you.

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6. Stability Ball Back Extension

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

Workout Details:

• Sets: 3
• Reps: 12-15
• Duration: 30 seconds rest between sets

How to Perform:

1. Lie face down on the ball with your feet against the wall for stability.
2. Lift your upper body and squeeze your lower back.

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7. Stability Ball Wall Pass

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

Workout Details:

• Sets: 3
• Reps: 10-12
• Duration: 30 seconds rest between sets

How to Perform:

1. Stand with your back against the wall, holding the ball at chest height.
2. Squat down and pass the ball against the wall, catching it as it bounces back.

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8. Stability Ball Leg Lift

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

Workout Details:

• Sets: 3
• Reps: 10-12 per leg
• Duration: 30 seconds rest between sets

How to Perform:

1. Lie on your back with the ball under your feet.
2. Lift your legs towards the ceiling, squeezing your core.

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9. Stability Ball Side Crunch

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~110 per 30 minutes

Workout Details:

• Sets: 3
• Reps: 10-15 per side
• Duration: 30 seconds rest between sets

How to Perform:

1. Sit on the ball and lean to one side.
2. Crunch your side towards your hip while holding the ball.

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10. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~140 per 30 minutes

Workout Details:

• Sets: 3
• Reps: 8-10
• Duration: 30 seconds rest between sets

How to Perform:

1. Begin in a plank position with your feet on the ball.
2. Use your core to lift your hips up into a pike position.

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Incorporating these stability ball exercises into your home fitness routine can help you build core strength and improve your overall fitness level. For an added boost, consider working with a certified personal trainer from HipTrain. With live 1-on-1 video personal training that is affordable, HSA/FSA approved, and offers flexible scheduling, HipTrain can help you achieve your fitness goals right from the comfort of your home.