Top 7 Stability Ball Workouts for Full-Body Strength at Home (Updated December 2025)

Stability balls are a versatile piece of equipment that can enhance your home workouts by improving core stability and overall strength. In 2025, let's explore the top 7 stability ball workouts that will help you build full-body strength right from the comfort of your home. These exercises are suitable for various fitness levels, and with the right guidance, you can maximize your workout efficiency.

1. Stability Ball Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 150-200 calories per 30 minutes
• Description: Position the stability ball between your lower back and a wall. Slowly squat down while keeping your back straight and the ball in place.

2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 8-12 reps
• Calories Burned: Approximately 200-250 calories per 30 minutes
• Description: Place your hands on the stability ball and extend your legs behind you. Perform push-ups while maintaining balance on the ball.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: Hold for 30-60 seconds; 3 sets
• Calories Burned: Approximately 100-150 calories per 30 minutes
• Description: Position your forearms on the stability ball and extend your legs back. Keep your body straight from head to heels.

4. Stability Ball Deadlifts

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 200-300 calories per 30 minutes
• Description: Stand with feet shoulder-width apart, holding the stability ball. Bend at the hips and knees, lowering the ball towards the ground, then return to standing.

5. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Beginner to Intermediate
• Reps/Sets: 3 sets of 15-20 reps (each side)
• Calories Burned: Approximately 150-200 calories per 30 minutes
• Description: Sit on the floor with your feet elevated and the stability ball in your lap. Lean back slightly and rotate your torso to each side, tapping the ball on the ground.

6. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 150-200 calories per 30 minutes
• Description: Lie on your back with your feet on the ball. Lift your hips and curl the ball towards you with your feet, then extend back out.

7. Stability Ball Wall Roll-Outs

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate to Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 200-250 calories per 30 minutes
• Description: Stand facing a wall with the stability ball at your waist. Roll the ball out while keeping your core tight, then roll it back in.

Summary Table of Stability Ball Workouts

| Exercise | Reps/Sets | Duration | Difficulty Level | Calories Burned (30 min) | |--------------------------|--------------------|------------------|------------------------|---------------------------| | Stability Ball Squats | 3 sets of 12-15 | N/A | Beginner to Intermediate| 150-200 | | Stability Ball Push-Ups | 3 sets of 8-12 | N/A | Intermediate | 200-250 | | Stability Ball Plank | 3 sets of 30-60 sec| 30-60 seconds | Intermediate | 100-150 | | Stability Ball Deadlifts | 3 sets of 10-12 | N/A | Intermediate | 200-300 | | Stability Ball Russian Twists | 3 sets of 15-20 (each side) | N/A | Beginner to Intermediate| 150-200 | | Stability Ball Leg Curls | 3 sets of 12-15 | N/A | Intermediate | 150-200 | | Stability Ball Wall Roll-Outs | 3 sets of 8-10 | N/A | Intermediate to Advanced| 200-250 |

Incorporating these stability ball workouts into your routine can significantly enhance your full-body strength and core stability. With HipTrain, you can receive personalized guidance from certified trainers through live 1-on-1 video sessions. Our affordable pricing makes it easy to access professional training without the high costs associated with traditional gyms. Plus, you can use your HSA/FSA for eligible expenses.