Best Stability Ball Exercises for Home Workouts in 2025

Updated December 2025

Stability balls are an excellent addition to your home workout routine, providing a versatile tool for enhancing core strength, stability, and overall fitness. Whether you're a beginner or an advanced fitness enthusiast, incorporating stability ball exercises can help you achieve your fitness goals while keeping your workouts fresh and engaging. Below, we’ve compiled the Best Stability Ball Exercises to try at home in 2025.

1. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 30-60 seconds

How to Do It:
Place your forearms on the stability ball, extend your legs behind you, and lift your body into a straight line from head to heels. Engage your core and hold the position.

2. Stability Ball Wall Squat

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Calories Burned: 100-150 per 30 minutes
• Sets/Reps: 3 sets of 12-15 reps

How to Do It:
Lean against the stability ball positioned against a wall. Lower into a squat while keeping your back pressed against the ball. Hold for a moment at the bottom before returning to standing.

3. Stability Ball Pass

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 10-12 reps

How to Do It:
Lie on your back holding the stability ball between your hands. Lift your legs and arms simultaneously, passing the ball from your hands to your feet. Reverse the motion to return to the starting position.

4. Stability Ball Hamstring Curl

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 10-15 reps

How to Do It:
Lie on your back with your heels on the stability ball. Lift your hips off the ground and roll the ball towards you by bending your knees. Return to the starting position.

5. Stability Ball Push-Up

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: 200-250 per 30 minutes
• Sets/Reps: 3 sets of 8-10 reps

How to Do It:
Place your hands on the stability ball and extend your legs behind you. Lower your chest towards the ball, keeping your body straight, then push back up.

6. Stability Ball Russian Twist

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 12-15 reps per side

How to Do It:
Sit on the ball and roll down until your lower back is supported. Hold your hands together and twist your torso to one side, then the other, engaging your core throughout.

7. Stability Ball Back Extension

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: 100-150 per 30 minutes
• Sets/Reps: 3 sets of 10-12 reps

How to Do It:
Lie face down on the stability ball with your feet anchored. Lift your upper body off the ball, squeezing your glutes and lower back. Lower back down.

8. Stability Ball Overhead Press

• Equipment Needed: Stability ball, dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 10-12 reps

How to Do It:
Sit on the stability ball with your feet flat on the ground. Hold dumbbells at shoulder height and press them overhead while keeping your core engaged.

9. Stability Ball Side Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200 per 30 minutes
• Sets/Reps: 3 sets of 12-15 reps per side

How to Do It:
Lie sideways on the ball, with your feet on the ground. Crunch your torso towards your hips, engaging your obliques, then lower back down.

10. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: 200-250 per 30 minutes
• Sets/Reps: 3 sets of 8-10 reps

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

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Conclusion

Stability balls are a fantastic tool for enhancing your home workout routine, providing a comprehensive approach to building core strength and stability. For those looking to maximize their fitness journey, consider trying HipTrain for affordable, certified personal training that fits your schedule. With live 1-on-1 video sessions, you can get personalized guidance tailored to your fitness goals—all from the comfort of your home. Plus, your training sessions may even qualify for HSA/FSA reimbursement!