Free Exercise Ball Exercises

  Below you will find an exhaustive list of free exercises, most using the ball. Click on each exercise to get a full description of the movement, a list of the major muscles involved, diagrams, and tips from a physical therapist are included on each exercise page. Each exercise also gives suggestions for progression for when you're ready to make it more difficult. That may involve the addition of dumbbells, ankle/wrist weights or just a slight change in your positioning. Each exercise page will also provide a link to another exercise that is a little bit easier in case you are having difficulty, or an exercise that's a little more difficult in case you are finding it too easy. Most people, however, do not find any of these exercises very easy because they demand something of you that you don't always get in an exercise, and that's concentration and control. Like yoga, these exercises also challenge one's balance, proprioception, and mindfulness.

Review exercise ball precautions prior to starting any of these ball exercises. It's helpful to review the rationale for doing exercise ball exercises and become familiar with the core anatomy involved. If this is the first page you've landed on you should also learn about how to use the exercise ball and how to find your neutral position prior to attempting these. If you have a history of back pain, consult your physical therapist prior to choosing exercises.

Mix any combination, but follow the guidelines provided in each description. If you have any pain, shaking, or feel you are unable to control the movement, stop and find a more rudimentary exercise ball exercise.


Floor Exercises

Floor Superman

Floor Bridging

Floor Side Bridging

Floor Plank

Single Leg Raise

Abdominal Hollowing

Seated Russian Crunch


Birth Ball Positioning

Sitting on the Ball

Sitting on Ball Leaning Forward

Standing Leaning Over Ball

Kneeling Leaning Over Ball

Squatting Back


Bridging Exercises


Bridge Side to Side

 Side Bridge on Forearm

Bridge with Hip Roll

Single Leg Hamstring Curl

Hamstring Curl(arms out)

Hamstring Curl (arms crossed)

Single Leg Raise and Cross

Hamstring Curl (arms up)

Inner Thigh in Side Bridging

Bridging T Raise

Bridging with Arms Crossed

Leg Raise

Side Bridge

The Clock

The Clock with Arms Up

Outer Thigh in Side Bridging

Leg Drops

Leg Drops with Arms Crossed

Foot Drops

Bridging with Knees Bent

Bent Leg Raise

Single Leg Bridge


High Impact Exercises

Shock Lockout

Ball Bounce

Push Off


Exercises in Kneeling

Scapular Pro/Retraction

Kneeling on Ball

Side to Side Jump


Exercises in Prone

Back Extension 1

Back Extension 2

Prone Leg Raise 1

Prone Leg Raise 2

Swim Kick with 2 Hand Support

Swim Kick with 1 Hand Support

Pike Over the Ball


Pushups 1

Pushups 2

Ball Plank

Ball Plank Knee Tuck

Swaying Ball Plank

Knee Pushup on Ball

Pushups on Ball

Plank on the Ball - straight arms on knees

Plank on the Ball - straight arms on toes

Ball Walkout

One Sided Hand Walkout

Single Legged Superman

Hip Extension

Rolling Plank 1

Ball Plank Heel Raise

Ball Plank Twist Kicks

Pushups with One Foot Support

Forward Arm Raise

Reverse Flyes 90 Degrees

Reverse Flyes 45 Degrees

Reverse Flyes 135 Degrees

Single Knee TuckPike

Pike Pushup

Rolling Plank 2

Superman Takeoff

Alternate Shoulder Extension

Back Extension 3

Trunk Roll 1

Trunk Roll 2

Look at the Ceiling

Front Spin


Side lying Exercises

Hip Abduction

Hip Adduction

Side Crunch with Knee On Floor

Side Crunch with Knee Off Floor

Side Plank

Advanced Side Crunch

Beginner Side Crunch

Rolling Side Plank

Side Lifts


Exercises in Sitting

How to Sit

Pelvic Tilt

Pelvic Lateral Shift

Seated Leg Raise (arms at 90)

Seated Leg Raise (hands on hips)

Seated Leg Raise (arms up)

Thigh Squeezing

Bilateral Leg Raise with Arms at 90

Bilateral Leg Raise with Hands on Hips

Bilateral Leg Raise with Arms Up


Exercises in Standing


Skate Stride


Side Squat

Lunge and Twist



Supine Back Extension

Adductor Stretch

Trunk Side Stretch

Prone Trunk Rotation

Supine Hamstring Stretch

Hip Rotator Stretch

Supine Trunk Rotation

Lat Stretch and Trunk Rotation

Kneeling Lat Stretch

Prone Side Stretch

One Sided Pec Stretch

Lying Side Stretch

Prone Quad Stretch

Hip Flexor Stretch

Seated Hamstring Stretch

Seated Adductor Stretch

Seated Glute and Back Stretch

Prone Back Extension

Supine Pec and Subscap Stretch

Supine Pec Stretch

Kneeling Trunk Rotation


Exercises in Supine

Assuming the Supine Position

Reverse Bridge

Reverse Bridge Leg Raise

Reverse Bridge Straight Leg Raise

Ab Crunch 2

Oblique Crunch 3

Rolling Side to Side

Reverse Bridge Twist

Reverse Bridge Twist with Leg Raise

Alternate Arm Raise

Triceps Dip

Hip Crunches

Straight Leg Hip Crunch

Knee Extension

Ab Crunch 3

Hand Off

Alternate Arm and Leg Raise

Ab Crunch 1

Oblique Crunch 2

Oblique Crunch 1

Floor Ab Crunch 1

Floor Ab Crunch 2

Floor Ab Crunch 3

Scissor Leg Reverse Curls


Ball on the Wall


Wall Pushup

Calf Raise 2

Leaning Straight

Leaning Up

Leaning Down

Single Arm Lean

Wax On Wax Off

Holdup 1

Holdup 2

Calf Raise 1

Side Squat

Single Leg Squat

Squat Leg Raise

Squat Leg Raise (ball high)

Single Leg Calf Raise

Single Leg Side Squat

 While it's nice to have access to free exercises on the web, nothing can substitute for the instruction from a physical therapist or a personal trainer. If you are unsure of your technique or are concerned that an exercise may be appropriate for you when trying any free exercises found on the internet consult your professional for some feedback.