Best Stability Ball Exercises for Home Workouts

Stability balls are versatile tools that can elevate your home workouts by enhancing your balance, core strength, and overall fitness routine. In this article, we’ll explore the best stability ball exercises you can incorporate into your home workouts. Updated December 2025, these exercises cater to various fitness levels and can easily be integrated into your daily routine.

1. Stability Ball Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 50-70 calories
• How to Perform: Place the stability ball between your lower back and a wall. Squat down as if sitting in a chair, keeping your knees behind your toes. Return to standing.

2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: Approximately 60-80 calories
• How to Perform: Place your hands on the stability ball, feet on the floor. Lower your body into a push-up, keeping your core engaged. Push back up to the starting position.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds
• Calories Burned: Approximately 40-60 calories
• How to Perform: Position yourself with your forearms on the stability ball and your feet on the ground. Engage your core and hold the position, ensuring your body forms a straight line.

4. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps
• Calories Burned: Approximately 50-70 calories
• How to Perform: Lie on your back with your heels on the stability ball. Lift your hips off the ground and roll the ball towards you using your feet, then roll it back out.

5. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 15 reps per side
• Calories Burned: Approximately 60-80 calories
• How to Perform: Sit on the ball and walk your feet forward until your back is supported. Hold a weight (optional) and twist your torso to the right and left.

6. Stability Ball Wall Rollouts

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 70-90 calories
• How to Perform: Stand facing a wall with the ball in front of you. Place your hands on the ball and roll it out while bending at the waist, then pull it back in.

7. Stability Ball Hip Bridges

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 40-60 calories
• How to Perform: Lie on your back with your feet on the stability ball. Lift your hips to create a straight line from shoulders to knees, then lower back down.

8. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 60-80 calories
• How to Perform: Lie on your back holding the stability ball above your head. Lift your legs and pass the ball between your hands and feet, keeping your core engaged.

9. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 50-70 calories
• How to Perform: Lie face down with your hips on the ball. Extend your back and lift your upper body while keeping your feet on the ground.

10. Stability Ball Overhead Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 60-80 calories
• How to Perform: Sit on the ball with your feet flat on the ground. Hold dumbbells at shoulder height and press them overhead, engaging your core throughout.

Conclusion

Incorporating these stability ball exercises into your home workouts not only enhances your core strength and balance but also makes your fitness routine more engaging. If you are looking for personalized guidance, consider HipTrain for affordable 1-on-1 live personal training, making it easier to achieve your fitness goals from the comfort of your home. Plus, HipTrain is HSA/FSA approved for eligible expenses, making it a smart financial choice!