The 29 Best Stability (Swiss) Ball Exercises

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Top 10

  1. 1. Exercise Ball Crunch

    Photo of Exercise Ball Crunch being performed
    1,308,266 SETS LOGGED
    56 mSCORE

    Exercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.

  2. 2. Stability Ball Hip Bridge

    Photo of Stability Ball Hip Bridge being performed
    673,009 SETS LOGGED
    61.6 mSCORE

    This exercise is a variation on the more common Glute Bridge. Like Glute Bridge, this exercise is performed as a hold for time, and primarily targets the glutes. The use of a Stability Ball helps to add some instability to the movement which can help improve muscle activation.

  3. 3. Stability Ball Hyperextension

    Photo of Stability Ball Hyperextension being performed
    519,061 SETS LOGGED
    17.3 mSCORE

    This exercise is very similar to a Stability Ball Back Extension. Like the back extension, this exercise primarily targets the muscles in your lower back. The use of a stability ball helps to add instability to the movement. This is a great exercise for improving lower back strength and core stability.

  4. 4. Weighted Ball Hyperextension

    Photo of Weighted Ball Hyperextension being performed
    381,486 SETS LOGGED
    61.7 mSCORE

    Adding weight to Stability Ball Hyperextensions intensifies the exercise, increasing resistance for the lower back and core muscles. This compound movement enhances strength and endurance, providing a more challenging workout compared to unweighted versions.

  5. 5. Stir the Pot

    Photo of Stir the Pot being performed
    290,523 SETS LOGGED
    12.2 mSCORE

    A challenging core exercise performed using a stability ball and plank position. This exercise strengthens the entire core, including the abdominals, obliques, and lower back, while improving stability and balance.

  6. 6. Stability Ball Back Extension

    Photo of Stability Ball Back Extension being performed
    225,175 SETS LOGGED
    70.1 mSCORE

    This exercise is a variation of the more standard back extension. This variation utilizes a stability ball to add more instability to the movement making this a more challenging variation. This is a great exercise for improving lower back strength and core stability.

  7. 7. Forward Lunge with Twist

    Photo of Forward Lunge with Twist being performed
    198,328 SETS LOGGED
    54.5 mSCORE

    This exercise is a variation on the more standard Lunge. Like most lunges this is a compound exercise that targets the quads, glutes, and hamstrings, but with a twist. In addition to the benefits of a standard lunge, holding a medicine ball in both hands adds resistance, while twisting with that medicine ball forces you to both pause at the bottom as well as stabilize the movement as you rotate.

  8. 8. Exercise Ball Push Up

    Photo of Exercise Ball Push Up being performed
    175,197 SETS LOGGED
    33.8 mSCORE

    This variation places the feet or knees on a Stability Ball during push-ups, targeting the chest, triceps, and core. The unstable surface increases the challenge, improving balance and muscle coordination beyond standard push-ups.

  9. 9. Exercise Ball Pull In

    Photo of Exercise Ball Pull In being performed
    170,052 SETS LOGGED
    30.4 mSCORE

    Targeting the core, particularly the lower abdominals, Exercise Ball Pull Ins involve pulling the knees towards the chest while maintaining balance on the ball. This exercise improves core strength and stability, offering a unique challenge compared to floor-based ab workouts.

  10. 10. Cable Russian Twists

    Photo of Cable Russian Twists being performed
    164,977 SETS LOGGED
    17.1 mSCORE

    The Cable Russian Twists, enhanced by the stability of a ball and the dynamic resistance of a hi-lo pulley system, targets the obliques for a comprehensive core workout. This advanced variation introduces an instability component that requires greater engagement of the entire core, including the deep stabilizing muscles, to maintain balance. The added resistance from the cable pulley system ensures constant tension, significantly increasing the exercise's effectiveness for developing core strength and rotational power. This combination not only improves muscle activation but also enhances balance and functional fitness, making it a challenging yet beneficial exercise for athletes and fitness enthusiasts alike.

    • Intermediate
    • Abs

11 - 29

  1. 11. Stability Ball Hip Thrust

    Photo of Stability Ball Hip Thrust being performed
    129,866 SETS LOGGED
    50.1 mSCORE

    This exercise is a variation on the more standard Hit Thrust. Like Hip Thrust, this is a compound, bodyweight movement that primarily targets the glutes. By placing your back on a stability ball, you can add more instability to the movement, which can lead to better muscle activation. In addition, by raising your torso off the ground, you can increase your range of motion. This is a great variation for anyone looking to add a bit more of a challenge to their Hip Thrusts.

  2. 12. Single-Leg Stability Ball Hip Thrust

    Photo of Single-Leg Stability Ball Hip Thrust being performed
    113,511 SETS LOGGED
    58.5 mSCORE

    This exercise is a variation on the more common Hip Thrust. Like the Hip Thrust, this is a compound, bodyweight movement that primarily targets your glutes. By placing your back on a stability ball, you add some instability to the movement, which can lead to better muscle activation. In addition by raising your upper body off the ground, you can slightly increase your range of motion.

  3. 13. Leg Raises with Stability Ball

    Photo of Leg Raises with Stability Ball being performed
    99,838 SETS LOGGED
    40.3 mSCORE

    Performed by squeezing a Stability Ball between the legs and raising from the floor to a vertical position, this exercise isolates the lower abdominals and hip flexors. It enhances core stability and leg strength, providing a variation that engages more muscles than standard leg raises.

    • Intermediate
    • Abs
  4. 14. Stability Ball Leg Curl

    Photo of Stability Ball Leg Curl being performed
    98,677 SETS LOGGED
    27.7 mSCORE

    Focusing on the hamstrings and glutes, the Stability Ball Leg Curl involves pulling the ball towards the body with the legs. This exercise enhances lower body strength and stability, providing a challenging alternative to machine leg curls.

  5. 15. Forward Stability Ball Plank

    Photo of Forward Stability Ball Plank being performed
    71,846 SETS LOGGED
    66.3 mSCORE

    The Forward Stability Ball Plank is a challenging variation that targets the core, shoulders, and arms. Balancing on the ball adds an instability component, increasing muscle engagement and improving overall body control and stability.

  6. 16. Stability Ball Oblique Crunch

    Photo of Stability Ball Oblique Crunch being performed
    46,145 SETS LOGGED
    43.3 mSCORE

    Stability Ball Oblique Crunches target the side abs or obliques, enhancing core strength and definition. Lying sideways on the ball, you perform a crunch motion, lifting your torso towards the hip. This variation adds an instability challenge, increasing engagement and effectiveness compared to floor crunches.

    • Intermediate
    • Abs
  7. 17. Stability Ball Plank

    Photo of Stability Ball Plank being performed
    40,312 SETS LOGGED
    48.1 mSCORE

    The Stability Ball Plank is an advanced core exercise that improves balance, posture, and core strength. Performing a plank with the arms or feet on a Stability Ball adds an extra level of difficulty, engaging more stabilizer muscles.

  8. 18. Wall Squat

    Photo of Wall Squat being performed
    38,625 SETS LOGGED
    26.3 mSCORE

    Wall Squats with a Stability Ball between the back and the wall target the quads, glutes, and calves. This variation improves lower body strength and stability, offering a safer alternative for those with lower back issues compared to traditional squats.

  9. 19. Stability Ball Roll Out

    Photo of Stability Ball Roll Out being performed
    27,096 SETS LOGGED
    76.1 mSCORE

    Stability Ball Roll Outs are an advanced core exercise that targets the abdominals, particularly the rectus abdominis and obliques. Starting in a kneeling position, you roll forward on the ball with your arms extended, engaging your core to prevent the back from arching. This exercise improves core strength and stability, offering a challenging alternative to traditional ab workouts.

    • Intermediate
    • Abs
  10. 20. Stability Ball Pike

    Photo of Stability Ball Pike being performed
    20,097 SETS LOGGED
    82.4 mSCORE

    This advanced core exercise involves lifting the hips towards the ceiling while the feet are on a Stability Ball, targeting the abdominals and improving flexibility. It challenges stability and strength, offering a unique variation to traditional core exercises.

    • Intermediate
    • Abs
  11. 21. Stability Ball Plank on Balance Trainer

    Photo of Stability Ball Plank on Balance Trainer being performed
    15,733 SETS LOGGED
    44.3 mSCORE

    Performing a plank with a stability ball on a BOSU Balance Trainer combines two stability challenges, significantly enhancing core engagement and balance. This advanced exercise targets the entire core, shoulders, and hips, offering an intense stability and strength workout.

  12. 22. Balance Trainer Stability Ball Push Up

    Photo of Balance Trainer Stability Ball Push Up being performed
    14,600 SETS LOGGED
    57.9 mSCORE

    This exercise is a significantly more advanced, and unstable variation on the Push Up. Like other variations, this exercise primarily targets your chest, shoulders, and triceps, however the use of both a Balance Trainer, and a Stability Ball add significantly more instability to the movement. This exercise is a great way to build strength and stability across pushing movements in general.

  13. 23. Balance Trainer Stability Ball Overhead Squats

    Photo of Balance Trainer Stability Ball Overhead Squats being performed
    13,786 SETS LOGGED
    82 mSCORE

    This exercise is a variation on the more standard Overhead Squat. Similar to other Squat variations, this compound exercise primarily targets your quadriceps. Unlike other variations, the use of a balance trainer adds significantly more instability to this exercise which can force you to recruit smaller stabilizing muscles. Holding a stability ball overhead is a great way to practice overhead squats without adding additional resistance.

  14. 24. Hug A Ball

    Photo of Hug A Ball being performed
    12,836 SETS LOGGED
    10.8 mSCORE

    A Fitbod Favorite! Hug A Ball is a versatile exercise where you tightly hug a Stability Ball during crunches, squats, or lunges, enhancing core engagement and upper body activation. This addition of the Stability Ball introduces an element of resistance and instability, requiring increased muscle activation to maintain form and balance. It's particularly beneficial for strengthening the core, improving posture, and adding a unique challenge to traditional exercises, making it suitable for all fitness levels seeking to enhance their workout routine. 4, 8, 15, 16, 23 42

  15. 25. Stability Ball V-pass

    Photo of Stability Ball V-pass being performed
    12,574 SETS LOGGED
    75.8 mSCORE

    The Stability Ball V-pass is an engaging full-body exercise focusing on the core and coordination. Lying on your back, you pass the ball from your hands to your feet, forming a "V" shape with your body. This exercise challenges the core, improves lower body flexibility, and enhances coordination and balance.

    • Intermediate
    • Abs
  16. 26. Balance Trainer Stability Ball Knee Tucks

    Photo of Balance Trainer Stability Ball Knee Tucks being performed
    10,831 SETS LOGGED
    62.6 mSCORE

    A compound exercise using a BOSU balance trainer and stability ball to target the core, hip flexors, and shoulders. The instability increases the challenge, improving core strength and balance. This variation adds intensity and effectiveness over traditional floor knee tucks.

    • Intermediate
    • Abs
  17. 27. Stability Ball Seated Twist

    Photo of Stability Ball Seated Twist being performed
    7,987 SETS LOGGED
    67.7 mSCORE

    Performed while seated on a Stability Ball, the Seated Twist involves rotating the torso with or without a weight, focusing on the obliques and overall core strength. This exercise improves spinal mobility and core stability, making it a beneficial addition to any core conditioning routine.

    • Intermediate
    • Abs
  18. 28. Stability Ball Abdominal Twist

    Photo of Stability Ball Abdominal Twist being performed
    6,682 SETS LOGGED
    75 mSCORE

    A compound exercise targeting the core with a focus on obliques. The stability ball introduces an instability factor that requires more core engagement, while the cable machine adds adjustable resistance, improving rotational strength and balance more effectively than traditional twists.

  19. 29. Stability Ball Bicycle Crunch

    Photo of Stability Ball Bicycle Crunch being performed
    6,125 SETS LOGGED
    37 mSCORE

    An effective core workout, Stability Ball Bicycle Crunches target the obliques and rectus abdominis. The added instability of the ball increases the exercise's difficulty, enhancing core strength and coordination.

    • Intermediate
    • Abs