Best Stability Ball Exercises for Full-Body Workouts 2025

Stability balls, also known as exercise balls or Swiss balls, are versatile tools that can enhance your workout routine by engaging multiple muscle groups and improving core stability. As we move into 2025, these exercises continue to be a top trend in home workouts. Here’s a list of the best stability ball exercises for full-body workouts that you can incorporate into your routine.

Updated January 2026

1. Stability Ball Squats

• Equipment Needed: Stability ball, wall
• Difficulty Level: Beginner
• Calories Burned: ~200 calories/hour
• Reps/Sets: 3 sets of 10-15 reps

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

2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~250 calories/hour
• Reps/Sets: 3 sets of 8-12 reps

How to Perform: Position your hands on the stability ball, feet on the floor. Lower your body into a push-up position, keeping your core tight.

3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~150 calories/hour
• Duration: Hold for 30-60 seconds, 3 sets

How to Perform: Place your forearms on the stability ball and your feet on the ground. Keep your body in a straight line from head to heels.

4. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: ~200 calories/hour
• Reps/Sets: 3 sets of 15 reps per side

How to Perform: Sit on the ball, walk your feet forward until your back is resting on it, and your knees are bent. Twist your torso to each side while holding a weight for added resistance.

5. Stability Ball Deadlifts

• Equipment Needed: Stability ball, dumbbells (optional)
• Difficulty Level: Intermediate
• Calories Burned: ~220 calories/hour
• Reps/Sets: 3 sets of 10-12 reps

How to Perform: Stand behind the ball, bending at your hips. Roll the ball toward you as you lower your torso, then return to standing.

6. Stability Ball Leg Curls

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~180 calories/hour
• Reps/Sets: 3 sets of 12-15 reps

How to Perform: Lie on your back with your heels on the ball. Lift your hips and roll the ball towards you, then extend your legs back out.

7. Stability Ball Overhead Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~220 calories/hour
• Reps/Sets: 3 sets of 10-12 reps

How to Perform: Sit on the ball with your back straight. Hold dumbbells at shoulder height and press overhead.

8. Stability Ball Chest Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: ~220 calories/hour
• Reps/Sets: 3 sets of 10-12 reps

How to Perform: Lie back on the ball with your feet flat on the floor. Hold dumbbells at chest level and press upwards.

9. Stability Ball Hip Thrusts

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~200 calories/hour
• Reps/Sets: 3 sets of 12-15 reps

How to Perform: Sit on the ground with your upper back resting against the ball. Roll the ball under your feet and thrust your hips upward.

10. Stability Ball Side Crunches

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: ~150 calories/hour
• Reps/Sets: 3 sets of 15 reps per side

How to Perform: Sit sideways on the ball, walk your feet forward, and lean back. Crunch to the side, engaging your obliques.

Conclusion

Incorporating these stability ball exercises into your routine can help you achieve a full-body workout from the comfort of your home. For personalized guidance and support, consider HipTrain, which offers live 1-on-1 video personal training sessions at affordable rates. Our certified trainers can help you get the most out of your workouts while accommodating your schedule. Plus, our services are HSA/FSA approved for eligible expenses.