Best Home Workouts Using a Stability Ball 2026

Updated January 2026

Stability balls are versatile pieces of equipment that can significantly enhance your home workout routine. They not only improve balance and coordination but also engage your core muscles effectively. In this guide, we’ll explore the best home workouts using a stability ball that you can easily incorporate into your fitness regimen this year.

1. Stability Ball Squats

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~150 calories per 30 minutes

Instructions:

• Place the stability ball between your lower back and a wall.
• Stand with your feet shoulder-width apart.
• Squat down as if sitting in a chair, keeping your knees behind your toes.
• Return to standing.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 12-15| 30 sec |

---

2. Stability Ball Push-Ups

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~200 calories per 30 minutes

Instructions:

• Position your hands on the ball, shoulder-width apart.
• Roll your feet back so your body forms a straight line.
• Lower your chest toward the ball, then push back up.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec |

---

3. Stability Ball Crunches

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~120 calories per 30 minutes

Instructions:

• Sit on the ball and walk your feet forward until your lower back is supported.
• Place your hands behind your head and crunch up, engaging your core.
• Lower back down.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 15-20| 30 sec |

---

4. Stability Ball Plank

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~150 calories per 30 minutes

Instructions:

• Place your forearms on the ball and roll your feet back.
• Keep your body in a straight line from head to heels.
• Hold the position.

Workout Table:
| Sets | Duration | |------|----------| | 3 | 30-60 sec|

---

5. Stability Ball Leg Curls

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~180 calories per 30 minutes

Instructions:

• Lie on your back with your heels on the ball.
• Lift your hips off the ground and roll the ball towards you by bending your knees.
• Roll the ball back out.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

---

6. Stability Ball Wall Pass

Equipment Needed: Stability ball
Difficulty Level: Beginner
Calories Burned: ~100 calories per 30 minutes

Instructions:

• Stand with your back against a wall and hold the ball.
• Squat down and roll the ball up the wall, then return to standing.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

---

7. Stability Ball Russian Twists

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~150 calories per 30 minutes

Instructions:

• Sit on the ball, lean back slightly, and lift your feet off the ground.
• Twist your torso to the right, then to the left.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-15| 30 sec |

---

8. Stability Ball Pike

Equipment Needed: Stability ball
Difficulty Level: Advanced
Calories Burned: ~200 calories per 30 minutes

Instructions:

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

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 8-10 | 30 sec |

---

9. Stability Ball Back Extension

Equipment Needed: Stability ball
Difficulty Level: Intermediate
Calories Burned: ~150 calories per 30 minutes

Instructions:

• Lie face down on the ball with your feet anchored.
• Lift your chest off the ball, squeezing your lower back.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

---

10. Stability Ball Overhead Press

Equipment Needed: Stability ball, dumbbells
Difficulty Level: Intermediate
Calories Burned: ~200 calories per 30 minutes

Instructions:

• Sit on the ball with your back straight.
• Hold dumbbells at shoulder height and press them overhead.

Workout Table:
| Sets | Reps | Duration | |------|------|----------| | 3 | 10-12| 30 sec |

---

Incorporating these stability ball workouts into your routine will help you build strength, improve your balance, and enhance your overall fitness. If you're looking for personalized training that fits your busy lifestyle, consider trying HipTrain. We offer live 1-on-1 video personal training at affordable prices compared to traditional gyms, and our services are HSA/FSA approved for eligible expenses.