Stability ball Exercises
49 exercises using stability ball with step-by-step instructions, tips, and common mistakes.
Exercise Ball One Leg Prone Lower Body Rotation
Improve hip mobility and core stability with this balance-demanding rotation on a stability ball.
Back Extension on Exercise Ball
Strengthen your lower back, glutes, and hamstrings with the Back Extension on Exercise Ball. Lie prone and lift your torso for a strong, stable core.
Lying Hip Lift (on stability ball) V2
Strengthen your glutes and hamstrings with the Lying Hip Lift on a stability ball. This effective exercise improves core stability and hip extension.
Barbell Chest Press on Stability Ball
Enhance chest strength and core stability with the Barbell Chest Press on Stability Ball.
Back Relaxation
Ease back tension and gently stretch your spine with the Stability Ball Back Relaxation. This exercise promotes spinal decompression and muscular relief.
Exercise Ball Lower Back Prone Stretch
Target your lower back and latissimus dorsi with this gentle prone stretch using an exercise ball.
Exercise Ball Lat Stretch
Deeply stretch your latissimus dorsi muscles with an exercise ball. Improve upper body flexibility, posture, and reduce back stiffness effectively.
Exercise Ball Lower Back Stretch (Pyramid)
Gently stretch your latissimus dorsi and lower back using an exercise ball. This passive stretch helps improve flexibility and relieve tension.
Exercise Ball Lying Abductor Stretch
Stretch your inner thighs and groin effectively with the Exercise Ball Lying Abductor Stretch.
Exercise Ball Lying Side Lat Stretch
Deeply stretch your latissimus dorsi and improve spinal mobility with this exercise ball side lat stretch.
Standing Straight Leg Hamstring Contract Relax on Exercise Ball
Improve hamstring flexibility and range of motion with this standing contract-relax stretch using a stability ball. Safely lengthen your hamstrings.
Reverse Hyperextension on Stability Ball
Strengthen glutes, hamstrings, and lower back with the stability ball reverse hyperextension. Enhance hip extension and core stability.
Leg Extension Crunch (with Stability Ball)
This dynamic exercise targets your quadriceps and abs, using a stability ball to extend your legs and crunch your torso for a strong core.
Balloon Drill
Engage your thighs with the dynamic Balloon Drill, a stability ball exercise enhancing lower body power and agility.
Agility Ball Drill
Boost your agility, reflexes, and speed with the Agility Ball Drill. React quickly to a bouncing stability ball, enhancing your dynamic movement and
Spinal Stretch (on stability ball)
Gently stretch your spine and lower back on a stability ball to improve flexibility and relieve tension. This relaxing stretch targets the erector spinae.
Exercise Ball Seated Hamstring Stretch
Gently stretch your hamstrings with this seated exercise ball stretch. Improve flexibility and reduce tightness in the back of your thighs safely and
Exercise Ball Seated Quad Stretch
Effectively stretch your quadriceps muscles with the Exercise Ball Seated Quad Stretch. Improve flexibility and reduce tightness in your thighs.
Exercise Ball Seated Triceps Stretch
Improve triceps flexibility and reduce upper arm tension with this gentle, seated stretch using an exercise ball. Enhance range of motion safely.
Exercise Ball Hug
Stretch your erector spinae and decompress your spine with the Exercise Ball Hug. Gently round your back over a stability ball to relieve tension and
Exercise Ball Hip Flexor Stretch
Improve hip flexibility and reduce tightness with the Exercise Ball Hip Flexor Stretch.
Exercise Ball Back Stretch
Gently stretch your back muscles using an exercise ball. Improve spinal flexibility, reduce tension, and promote relaxation with this effective,
Chest Stretch with Exercise Ball
Deeply stretch your chest muscles using an exercise ball. This gentle yet effective stretch helps improve flexibility and posture, opening up the chest.
V-Up Down (with Stability ball)
Sculpt your core with Stability Ball V-Up Downs. This dynamic exercise strengthens your rectus abdominis and obliques by transferring the ball between
Reverse Hyper extension (on stability ball)
Strengthen your glutes and lower back with the stability ball reverse hyper. This effective bodyweight exercise builds core stability and posterior chain
Push up (on stability ball)
Challenge your chest, shoulders, and core with stability ball push-ups. This advanced variation increases instability, boosting strength and control.
Narrow Push-Up on Exercise Ball
Challenge your triceps and core with narrow push-ups on a stability ball. This advanced variation builds strength and improves balance.
Stability Ball Crunch (Full range hands behind head)
Enhance your core strength with the Stability Ball Crunch. This exercise targets your rectus abdominis, promoting spinal flexion and improved abdominal
Stability Ball Front Plank
Challenge your core with the Stability Ball Front Plank. This exercise uses a stability ball to intensify a traditional plank, enhancing abdominal
Pull In (on stability ball)
Strengthen your core and sculpt your waist with the stability ball pull-in. This dynamic exercise engages your abs, obliques, and hip flexors for improved
Prone Twist On Stability Ball
Strengthen your obliques and core stability with the Prone Twist on Stability Ball. This dynamic exercise improves rotational strength and control.
Exercise Ball Wall Squat
Master the Exercise Ball Wall Squat to strengthen your glutes, quads, and core. This exercise provides back support, ideal for improving squat form and
Exercise Ball Prone Leg Raise
Strengthen your glutes, hamstrings, and lower back with the Exercise Ball Prone Leg Raise. Improve posterior chain strength and stability.
Exercise Ball Pike Pushup
Elevate your shoulders and core strength with the Exercise Ball Pike Pushup. This advanced bodyweight exercise targets deltoids, triceps, and abs,
Exercise Ball One Legged Diagonal Kick Hamstring Curl
Challenge your glutes and hamstrings with the Exercise Ball One-Legged Diagonal Kick Hamstring Curl. Enhance stability and strength.
Exercise Ball Dip
Strengthen your triceps with the Exercise Ball Dip, a bodyweight exercise enhancing upper arm definition and stability. Perfect for all fitness levels.
Exercise Ball Leg Curl
Strengthen your hamstrings and glutes with the Exercise Ball Leg Curl. Lie on your back, feet on a stability ball, then curl the ball towards your body
Exercise Ball Back Extension With Rotation
Strengthen your lower back and obliques with the Exercise Ball Back Extension With Rotation.
Exercise Ball Body Saw
Master the Exercise Ball Body Saw for a powerful anterior core. This challenging move uses a stability ball and your body weight to build incredible core
Exercise Ball Back Extension With Knees Off Ground
Strengthen your erector spinae and glutes with the Exercise Ball Back Extension. Perform this bodyweight exercise by extending your torso upwards while
Exercise Ball Back Extension With Hands Behind Head
Strengthen your erector spinae and glutes with the Exercise Ball Back Extension. Safely improve posture and core stability by lifting your torso on a
Exercise Ball Alternating Arm Ups
Lie face down on an exercise ball and raise one arm at a time to strengthen your back, lats, and posterior deltoids.
Exercise Ball Back Extension With Arms Extended
Strengthen your lower back with the Exercise Ball Back Extension. This movement targets the erector spinae, improving posture and core stability.
Decline Push up (on stability ball)
Elevate your feet on a stability ball for a challenging decline push-up. This variation intensifies upper chest and shoulder activation, building strength
Dead Bug with Stability Ball
Master core stability and strength with the Dead Bug exercise, enhanced by a stability ball.
Crunch (on stability ball)
Perform crunches on a stability ball to effectively target your rectus abdominis, enhancing core strength and stability with added range of motion.
Crunch (on stability ball, arms straight)
Strengthen your core with stability ball crunches, arms straight. This variation enhances abdominal engagement, targeting your rectus abdominis and
Basketball Shot Jump
Elevate your vertical jump, coordination, and cardio fitness with the Basketball Shot Jump.
Sitting Woodchopper on Stability Ball
Enhance core strength and rotational power with the Sitting Woodchopper on a Stability Ball.
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