Best Stability Ball Exercises for Home Workouts in 2026

Updated January 2026

Stability balls have become a staple in home workouts, providing a versatile tool for enhancing strength, balance, and core stability. In 2026, incorporating stability ball exercises into your routine can elevate your fitness game without the need for expensive gym memberships. Below, we’ve compiled the best stability ball exercises that you can easily do at home, whether you're a beginner or an advanced fitness enthusiast.

1. Stability Ball Squats

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps
• Calories Burned: Approximately 50-70 per session

How to:

1. Place the stability ball between your lower back and a wall.
2. Lower into a squat while keeping your back straight and core engaged.
3. Return to standing position.

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2. Stability Ball Push-Ups

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 60-80 per session

How to:

1. Position yourself in a plank with your feet resting on the ball.
2. Lower your body into a push-up.
3. Push back up to the starting position.

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3. Stability Ball Plank

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Duration: 30-60 seconds
• Calories Burned: Approximately 40-60 per session

How to:

1. Place your forearms on the ball and extend your legs behind you.
2. Keep your body straight from head to heels.
3. Hold the position while engaging your core.

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4. Stability Ball Hamstring Curl

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 30-50 per session

How to:

1. Lie on your back with your heels on the ball.
2. Lift your hips off the ground and curl the ball towards you.
3. Extend back to the starting position.

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5. Stability Ball Wall Pass

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 15 passes
• Calories Burned: Approximately 40-60 per session

How to:

1. Stand with your back against a wall holding the ball.
2. Pass the ball from side to side against the wall.
3. Engage your core for stability.

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6. Stability Ball Russian Twists

• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-15 reps each side
• Calories Burned: Approximately 50-70 per session

How to:

1. Sit on the ball and walk your feet forward until your back is resting on it.
2. Hold your hands together and twist your torso to one side, then the other.

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7. Stability Ball Overhead Press

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 60-80 per session

How to:

1. Sit on the ball with your feet flat on the ground, holding weights at shoulder height.
2. Press the weights overhead while maintaining balance on the ball.

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8. Stability Ball Pike

• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Reps/Sets: 3 sets of 8-10 reps
• Calories Burned: Approximately 60-90 per session

How to:

1. Start in a plank position with your feet on the ball.
2. Roll the ball toward your hands by lifting your hips towards the ceiling.
3. Return to the starting position.

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9. Stability Ball Chest Fly

• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Reps/Sets: 3 sets of 10-12 reps
• Calories Burned: Approximately 50-70 per session

How to:

1. Lie on the ball with your upper back supported and feet on the ground.
2. Hold the dumbbells above your chest, then lower your arms to the side and bring them back together.

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10. Stability Ball Side Crunch

• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Reps/Sets: 3 sets of 12-15 reps each side
• Calories Burned: Approximately 30-50 per session

How to:

1. Sit sideways on the ball with your feet on the ground.
2. Lean back slightly and crunch to the side, engaging your obliques.

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Conclusion

Incorporating these stability ball exercises into your home workout routine can significantly improve your strength and balance, making them a fantastic choice for fitness enthusiasts of all levels. If you're looking for personalized guidance, consider HipTrain for affordable 1-on-1 live video personal training. With flexible scheduling and certified trainers, you can get the support you need to achieve your fitness goals from the comfort of your home. Plus, our services are HSA/FSA approved for eligible expenses!