Best Stability Ball Exercises for Home Workouts 2025

Updated December 2025

Stability balls are an excellent tool for enhancing your home workouts. These versatile pieces of equipment can improve balance, core strength, and overall fitness. In 2025, we've compiled a list of the best stability ball exercises that you can easily incorporate into your routine—perfect for anyone from beginners to advanced fitness enthusiasts.

Here are the Top 10 Stability Ball Exercises for Home Workouts:

1. Stability Ball Squats

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

How to Perform:

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

Sets/Reps: 3 sets of 10-15 reps

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~200 calories per 30 minutes

How to Perform:

• Place your hands on the stability ball and your feet on the ground.
• Keep your body in a straight line and lower yourself into a push-up.
• Push back up to the starting position.

Sets/Reps: 3 sets of 8-12 reps

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3. Stability Ball Hamstring Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~180 calories per 30 minutes

How to Perform:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground into a bridge position.
• Roll the ball towards you by bending your knees, then roll it back out.

Sets/Reps: 3 sets of 10-15 reps

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4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~220 calories per 30 minutes

How to Perform:

• Place your forearms on the ball and extend your legs behind you.
• Keep your body in a straight line from head to heels.
• Hold for as long as you can, aiming for 30-60 seconds.

Sets: 3 sets

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5. Stability Ball Russian Twists

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

How to Perform:

• Sit on the ball and walk your feet forward until your back is resting on the ball.
• Hold a weight or medicine ball with both hands.
• Rotate your torso to one side, then the other.

Sets/Reps: 3 sets of 10-15 reps per side

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6. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~160 calories per 30 minutes

How to Perform:

• Lie face down on the ball with your feet against a wall for stability.
• Place your hands behind your head and lift your chest off the ball.
• Lower back down.

Sets/Reps: 3 sets of 10-15 reps

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7. Stability Ball Wall Roll-Outs

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

How to Perform:

• Stand facing a wall with the ball in front of you.
• Place your hands on the ball and roll it away from the wall while bending your knees.
• Roll back to the starting position.

Sets/Reps: 3 sets of 8-12 reps

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8. Stability Ball Leg Raises

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~170 calories per 30 minutes

How to Perform:

• Lie on your back with your legs resting on the ball.
• Lift your legs towards the ceiling while keeping your core engaged.
• Lower back down without letting your feet touch the ground.

Sets/Reps: 3 sets of 10-15 reps

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9. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: ~190 calories per 30 minutes

How to Perform:

• Sit on the stability ball with dumbbells at shoulder height.
• Press the weights overhead while maintaining balance.
• Lower back to shoulder height.

Sets/Reps: 3 sets of 10-12 reps

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10. Stability Ball Side Crunches

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~160 calories per 30 minutes

How to Perform:

• Lie sideways on the ball with your feet on the ground.
• Place your hand behind your head and lift your torso towards your hips.
• Lower back down.

Sets/Reps: 3 sets of 10-15 reps per side

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Conclusion

Incorporating stability ball exercises into your home workouts can significantly enhance your fitness routine. Not only are they effective for building strength and balance, but they also engage your core like no other. For those who need guidance, consider the benefits of HipTrain's live 1-on-1 personal training sessions. Our certified trainers can help you tailor these exercises to your specific needs, ensuring you get the most out of your home workouts—all at affordable prices and with HSA/FSA eligibility.