Best Stability Ball Exercises for Home Workouts 2026

Updated January 2026

Stability balls are an excellent piece of fitness equipment that can enhance your home workouts. Not only do they provide a fun way to engage in stability training, but they also offer numerous benefits for your core strength, flexibility, and balance. In this article, we’ll explore the best stability ball exercises you can do at home to get the most out of your workouts.

1. Stability Ball Crunches

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: ~50 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 15 | N/A |

How to Do It: Sit on the ball with your feet flat on the ground. Lean back, allowing the ball to support your lower back. Engage your core and lift your upper body towards your knees, then lower back down.

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2. Stability Ball Plank

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~70 per 30 mins

| Sets | Duration | |------|---------------| | 3 | 30-60 secs |

How to Do It: Place your forearms on the ball and extend your legs behind you. Keep your body in a straight line from head to heels. Hold the position while engaging your core.

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3. Stability Ball Wall Squats

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: ~60 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | N/A |

How to Do It: Position the ball between your lower back and a wall. Squat down while keeping your back against the ball. Return to standing.

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4. Stability Ball Push-Ups

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~80 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | N/A |

How to Do It: Place your feet on the ball and hands on the ground. Lower your chest towards the floor, then push back up.

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5. Stability Ball Pass

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: ~90 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 10 | N/A |

How to Do It: Lie on your back with the ball held between your hands. Lift your legs and pass the ball from your hands to your feet, then return it to your hands.

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6. Stability Ball Hamstring Curls

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~70 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | N/A |

How to Do It: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you by bending your knees, then extend back out.

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7. Stability Ball Back Extension

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~60 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | N/A |

How to Do It: Lie face down on the ball with your feet against a wall for support. Lift your upper body and lower back off the ball, then lower back down.

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8. Stability Ball Side Lateral Raises

Equipment Needed: Stability Ball
Difficulty Level: Intermediate
Calories Burned: ~50 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 12 | N/A |

How to Do It: Sit on the ball and hold a dumbbell in each hand. Raise the weights to the side while keeping your back straight.

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9. Stability Ball Pike

Equipment Needed: Stability Ball
Difficulty Level: Advanced
Calories Burned: ~100 per 30 mins

| Sets | Reps | Duration | |------|------|----------| | 3 | 8 | N/A |

How to Do It: Start in a plank position with your feet on the ball. Engage your core and lift your hips towards the ceiling, rolling the ball towards your hands.

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10. Stability Ball Seated Balance

Equipment Needed: Stability Ball
Difficulty Level: Beginner
Calories Burned: ~40 per 30 mins

| Sets | Duration | |------|---------------| | 3 | 1-2 mins |

How to Do It: Sit on the ball with your feet flat on the ground. Try lifting one foot off the ground, alternating feet to improve your balance.

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Incorporating these stability ball exercises into your home workouts can significantly improve your core strength and stability. Plus, with HipTrain's affordable 1-on-1 live personal training, you can receive guidance on these exercises from certified trainers right from the comfort of your home.

Don’t forget, HipTrain is HSA/FSA approved, making it a smart investment in your health and fitness journey.