Best Stability Ball Workouts for Home Fitness

Updated January 2026

Stability balls are versatile tools that can enhance your home fitness routine, offering a range of benefits from improved core strength to enhanced balance and coordination. Whether you're a beginner or a seasoned athlete, incorporating stability ball workouts into your regimen can elevate your fitness game without breaking the bank. Here are the best stability ball workouts to try at home in 2025!

1. Stability Ball Squats

Equipment Needed: Stability ball, wall

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | 30 seconds |

Difficulty Level: Beginner
Calories Burned: Approximately 60-80

How-To: Place the stability ball between your lower back and the wall. Stand with feet shoulder-width apart, and lower into a squat while keeping the ball pressed against the wall.

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2. Stability Ball Push-Ups

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 8-10 | 30-45 seconds|

Difficulty Level: Intermediate
Calories Burned: Approximately 70-100

How-To: Place your hands on the stability ball while in a plank position. Lower your chest towards the ball, then push back up.

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3. Stability Ball Plank

Equipment Needed: Stability ball

| Sets | Duration | Rest | |----------|--------------|----------| | 3 | 30-60 seconds| 30 seconds|

Difficulty Level: Intermediate
Calories Burned: Approximately 50-70

How-To: Place your forearms on the stability ball and extend your legs behind you. Maintain a straight line from head to heels.

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4. Stability Ball Hamstring Curls

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 40-60

How-To: Lie on your back with your heels on the stability ball. Lift your hips, then roll the ball toward you by bending your knees.

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 15-20 (each side) | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 50-70

How-To: Sit on the ball with your feet flat on the floor. Lean back slightly and rotate your torso from side to side.

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6. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-12 | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 60-80

How-To: Sit on the stability ball with dumbbells at shoulder height. Press the weights overhead while maintaining core stability.

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7. Stability Ball Wall Roll-Outs

Equipment Needed: Stability ball, wall

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-12 | 30 seconds |

Difficulty Level: Advanced
Calories Burned: Approximately 80-100

How-To: Stand facing a wall, place the stability ball against the wall. Lean into the ball and roll it out, then roll it back while maintaining control.

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8. Stability Ball Leg Raises

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-15 | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 50-70

How-To: Lie on your back with your lower legs resting on the ball. Lift your legs while keeping your core engaged, then lower them back down.

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9. Stability Ball Back Extensions

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 40-60

How-To: Lie face down on the stability ball with your feet anchored. Lift your upper body while engaging your back muscles.

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10. Stability Ball Bicycle Crunches

Equipment Needed: Stability ball

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 15-20 (each side) | 30 seconds |

Difficulty Level: Intermediate
Calories Burned: Approximately 50-70

How-To: Sit on the ball, lean back, and perform a bicycle motion with your legs while bringing opposite elbows to knees.

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Conclusion

Stability ball workouts are an excellent way to engage your core and improve overall strength, all from the comfort of your home. With affordable options like HipTrain's live 1-on-1 personal training, you can get tailored workouts and guidance from certified trainers at your convenience. Plus, HipTrain is HSA/FSA approved, making it a smart choice for your fitness journey.