Best Stability Ball Exercises for Total Body Strength 2025

Stability balls are versatile pieces of equipment that can enhance your workout routine by improving balance, core strength, and overall stability. In 2025, incorporating stability ball exercises into your regimen can help you achieve total body strength effectively. Here’s a list of the best stability ball exercises you can do to strengthen various muscle groups, maintain balance, and enhance your fitness journey.

Updated January 2026

1. Stability Ball Squats

• Muscle Groups: Quadriceps, hamstrings, glutes
• Sets: 3
• Reps: 12-15
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: 100-150

How to do it: Place the stability ball between your lower back and a wall. Squat down as if sitting in a chair, keeping your knees behind your toes. Push through your heels to stand back up.

2. Stability Ball Push-Ups

• Muscle Groups: Chest, triceps, shoulders, core
• Sets: 3
• Reps: 8-12
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 150-200

How to do it: Place your hands on the stability ball with your legs extended behind you. Perform push-ups by lowering your chest towards the ball, keeping your body straight.

3. Stability Ball Plank

• Muscle Groups: Core, shoulders, back
• Sets: 3
• Duration: 30-60 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 50-100

How to do it: Place your forearms on the stability ball and extend your legs behind you. Keep your body in a straight line and hold the position, engaging your core.

4. Stability Ball Leg Curls

• Muscle Groups: Hamstrings, glutes, core
• Sets: 3
• Reps: 10-15
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 100-150

How to do it: Lie on your back with your heels resting on the stability ball. Lift your hips and roll the ball towards your glutes by bending your knees, then return to the starting position.

5. Stability Ball Russian Twists

• Muscle Groups: Obliques, core
• Sets: 3
• Reps: 15-20 (each side)
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 80-120

How to do it: Sit on the ball and walk your feet forward until your back is supported. Lean back slightly and twist your torso side to side, engaging your core.

6. Stability Ball Overhead Press

• Muscle Groups: Shoulders, core, back
• Sets: 3
• Reps: 10-12
• Duration: 30 seconds
• Equipment Needed: Stability ball, dumbbells
• Difficulty Level: Intermediate
• Calories Burned: 120-170

How to do it: Sit on the stability ball with a dumbbell in each hand. Press the weights overhead while stabilizing your core, then lower back down.

7. Stability Ball Bridge

• Muscle Groups: Glutes, hamstrings, core
• Sets: 3
• Reps: 12-15
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Beginner
• Calories Burned: 80-120

How to do it: Lie on your back with your heels on the stability ball. Lift your hips off the ground, squeezing your glutes, and then lower back down.

8. Stability Ball Wall Roll-Outs

• Muscle Groups: Core, shoulders
• Sets: 3
• Reps: 10-12
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Advanced
• Calories Burned: 100-150

How to do it: Stand facing a wall with the stability ball between your hands. Push the ball away from the wall, engaging your core, and roll it back towards you.

9. Stability Ball Side Crunch

• Muscle Groups: Obliques, core
• Sets: 3
• Reps: 10-15 (each side)
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 70-100

How to do it: Sit on the stability ball and walk your feet forward until your back is supported. Crunch to the side, engaging your obliques, and return to the starting position.

10. Stability Ball Back Extension

• Muscle Groups: Lower back, glutes, hamstrings
• Sets: 3
• Reps: 10-15
• Duration: 30 seconds
• Equipment Needed: Stability ball
• Difficulty Level: Intermediate
• Calories Burned: 80-120

How to do it: Lie face down on the stability ball, with your feet on the ground. Lift your upper body off the ball, engaging your lower back, and lower back down.

Conclusion

Incorporating these stability ball exercises into your fitness routine can significantly enhance your total body strength. For personalized training that fits your schedule and budget, consider HipTrain. With live 1-on-1 video personal training from certified trainers, you can work towards your fitness goals affordably. Plus, your sessions may be eligible for HSA/FSA reimbursement!