The 30 Best Stability (Swiss) Ball Exercises

1. 1. Exercise Ball Crunch

   

   1,407,436 SETS LOGGED79.2 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.

   • Beginner
   • Abs

2. 2. Stability Ball Hip Bridge

   

   730,895 SETS LOGGED53.8 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.

   • Beginner
   • Glutes

3. 3. Stability Ball Hyperextension

   

   547,870 SETS LOGGED22.9 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.

   • Beginner
   • Lower Back

4. 4. Weighted Ball Hyperextension

   

   403,219 SETS LOGGED58.5 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.

   • Intermediate
   • Lower Back

5. 5. Stir the Pot

   

   307,994 SETS LOGGED6.4 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.

   • Beginner
   • Lower Back

6. 6. Stability Ball Back Extension

   

   259,943 SETS LOGGED74.3 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.

   • Beginner
   • Lower Back

7. 7. Forward Lunge with Twist

   

   210,885 SETS LOGGED54.6 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.

   • Intermediate
   • Glutes

8. 8. Exercise Ball Push Up

   

   184,036 SETS LOGGED31.7 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.

   • Beginner
   • Chest

9. 9. Exercise Ball Pull In

   

   177,334 SETS LOGGED31.9 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.

   • Beginner
   • Abs

10. 10. Cable Russian Twists

    

    172,027 SETS LOGGED17 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

1. 11. Stability Ball Hip Thrust

   

   147,404 SETS LOGGED48.7 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.

   • Intermediate
   • Glutes

2. 12. Single-Leg Stability Ball Hip Thrust

   

   130,893 SETS LOGGED55.2 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.

   • Intermediate
   • Glutes

3. 13. Stability Ball Leg Curl

   

   105,034 SETS LOGGED27.2 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.

   • Intermediate
   • Hamstrings

4. 14. Leg Raises with Stability Ball

   

   103,732 SETS LOGGED37.3 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

5. 15. Forward Stability Ball Plank

   

   74,431 SETS LOGGED57.9 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.

   • Beginner
   • Abs

6. 16. Stability Ball Oblique Crunch

   

   52,988 SETS LOGGED38.6 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

   

   42,116 SETS LOGGED37.2 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.

   • Advanced
   • Abs

8. 18. Wall Squat

   

   40,525 SETS LOGGED24.8 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.

   • Beginner
   • Quads

9. 19. Stability Ball Roll Out

   

   31,060 SETS LOGGED67.5 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

    

    22,988 SETS LOGGED75.8 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

    

    16,362 SETS LOGGED7.7 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.

    • Advanced
    • Abs

12. 22. Balance Trainer Stability Ball Push Up

    

    15,779 SETS LOGGED47.9 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.

    • Advanced
    • Chest

13. 23. Hug A Ball

    

    15,567 SETS LOGGED4.6 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

    • Beginner
    • Chest

14. 24. Balance Trainer Stability Ball Overhead Squats

    

    14,861 SETS LOGGED74.4 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.

    • Advanced
    • Quads

15. 25. Stability Ball V-pass

    

    14,292 SETS LOGGED67.3 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

    

    11,746 SETS LOGGED55.8 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

    

    9,112 SETS LOGGED57.8 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 Russian Twist

    

    8,806 SETS LOGGED36.3 mSCORE

    Stability Ball Russian Twist is a variation on the standard Russian Twist. Similar to other Russian Twists, this is a bodyweight core exercise that targets your obliques. By sitting on a stability ball, you add instability to the movement, which forces your core to work harder to maintain balance. This is a great way to increase the difficulty and effectiveness of the exercise.

    • Intermediate
    • Abs

19. 29. Stability Ball Abdominal Twist

    

    6,982 SETS LOGGED71.8 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.

    • Beginner
    • Abs

20. 30. Stability Ball Bicycle Crunch

    

    6,923 SETS LOGGED31.8 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