Top 7 Stability Ball Exercises for Home Workouts 2025

Updated January 2026

Stability balls are a versatile and effective tool for enhancing your home workouts. They engage your core, improve balance, and can be used for a variety of exercises that target different muscle groups. In this article, we’ll explore the top 7 stability ball exercises that you can incorporate into your fitness routine at home in 2025.

1. Stability Ball Squats

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

How To:

1. Place the stability ball between your lower back and a wall.
2. Stand with your feet shoulder-width apart.
3. Slowly squat down while keeping your back straight, allowing the ball to roll down your back.
4. Push through your heels to return to standing.

2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250 per 30 minutes
• Sets/Reps: 3 sets of 8-12 reps

How To:

1. Position the stability ball under your shins or feet.
2. Get into a plank position with your hands on the floor, shoulder-width apart.
3. Lower your body towards the ground, keeping your elbows tucked in.
4. Push back up to the starting position.

3. Stability Ball Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: Approximately 100-150 per 30 minutes
• Sets/Reps: 3 sets of 15-20 reps

How To:

1. Sit on the ball and walk your feet forward until your lower back is supported by the ball.
2. Cross your arms over your chest or place your hands behind your head.
3. Engage your core and lift your upper body towards your knees.
4. Lower back down to the starting position.

4. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 200-250 per 30 minutes
• Sets/Duration: 3 sets of 30-60 seconds

How To:

1. Position the stability ball under your forearms.
2. Extend your legs behind you, resting on your toes.
3. Keep your body in a straight line from head to heels.
4. Hold the position while engaging your core.

5. Stability Ball Hamstring Curls

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

How To:

1. Lie on your back with your heels on the ball.
2. Lift your hips off the ground into a bridge position.
3. Roll the ball towards your glutes by bending your knees.
4. Roll it back out to the starting position.

6. Stability Ball Wall Roll-Outs

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: Approximately 200-250 per 30 minutes
• Sets/Reps: 3 sets of 8-12 reps

How To:

1. Kneel in front of the stability ball and place your forearms on it.
2. Roll the ball forward as far as you can while maintaining a straight line from your head to your knees.
3. Use your core to pull the ball back to the starting position.

7. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: Approximately 150-200 per 30 minutes
• Sets/Reps: 3 sets of 15-20 reps per side

How To:

1. Sit on the ball and walk your feet forward until your back is supported.
2. Lean back slightly and lift your feet off the ground.
3. Twist your torso to the right, then to the left to complete one rep.

Workout Summary Table

| Exercise | Sets | Reps/Duration | Difficulty Level | Calories Burned | |-----------------------------|------|--------------------|------------------|------------------| | Stability Ball Squats | 3 | 10-15 | Beginner | 150-200 | | Stability Ball Push-Ups | 3 | 8-12 | Intermediate | 200-250 | | Stability Ball Crunches | 3 | 15-20 | Beginner | 100-150 | | Stability Ball Plank | 3 | 30-60 seconds | Intermediate | 200-250 | | Stability Ball Hamstring Curls | 3 | 10-15 | Intermediate | 150-200 | | Stability Ball Wall Roll-Outs | 3 | 8-12 | Advanced | 200-250 | | Stability Ball Russian Twists | 3 | 15-20 per side | Intermediate | 150-200 |

Incorporating these stability ball exercises into your home workouts can help enhance your fitness routine while keeping things fresh and engaging. If you’re looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers, making it easy to fit fitness into your busy schedule. Plus, our services are HSA/FSA approved for eligible expenses.