Top 10 Stability Ball Exercises for Home Workouts 2025

Stability balls are a versatile and effective tool for enhancing your home workouts. Whether you're looking to improve your core strength, balance, or flexibility, these exercises can be easily integrated into your fitness routine. Updated January 2026, here are the top 10 stability ball exercises that you can do at home in 2025.

1. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | N/A | 30-60 seconds|

Instructions: Place your forearms on the ball, extend your legs behind you, and hold a plank position. Keep your body in a straight line from head to heels.

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2. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | N/A |

Instructions: Stand with your back against the wall and place the stability ball between your lower back and the wall. Lower into a squat while keeping the ball in place.

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3. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 8-12 | N/A |

Instructions: Place your hands on the stability ball and extend your legs behind you. Lower your body into a push-up, maintaining balance on the ball.

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4. Stability Ball Hamstring Curl

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-15 | N/A |

Instructions: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you by bending your knees.

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5. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 15-20 | N/A |

Instructions: Sit on the ball, walk your feet forward until your back is resting on the ball, and perform twists from side to side.

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6. Stability Ball Wall Roll-Out

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-12 | N/A |

Instructions: Stand facing a wall with the ball in front of you. Place your hands on the ball and roll it out while bending your knees slightly.

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7. Stability Ball Back Extensions

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | N/A |

Instructions: Lie face down on the ball with your feet on the ground. Lift your upper body while engaging your lower back.

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8. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: 250-350 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 8-10 | N/A |

Instructions: Start in a plank position with your feet on the ball. Use your core to lift your hips up, rolling the ball towards your hands.

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9. Stability Ball Side Crunch

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: 150-250 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 12-15 | N/A |

Instructions: Sit on the ball, lean back slightly, and perform side crunches by bringing your elbow towards your hip.

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10. Stability Ball Lateral Roll

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: 200-300 per hour

| Sets | Reps | Duration | |----------|----------|--------------| | 3 | 10-12 | N/A |

Instructions: Lie with your back on the ball, feet on the ground. Roll your body from side to side, engaging your core.

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Incorporating these stability ball exercises into your home workout routine can dramatically improve your strength and flexibility. For those looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training with certified trainers, making it convenient for busy professionals. Plus, all sessions are HSA/FSA eligible for eligible expenses.