Equipment-Based Training

Swiss Ball Exercises

154+ exercises using a swiss ball. Each detail page includes images, instructions, safety tips, muscles targeted, and programming context.

Browse swiss ball movements

Compare movements you can perform with this equipment before letting Budy build a complete plan around the tools you actually have.

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Exercise Ball Wall Squat exercise thumbnail Exercise Ball Wall Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Weighted Exercise Ball Wall Squat exercise thumbnail Weighted Exercise Ball Wall Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Preacher Curl over Exercise Ball exercise thumbnail Dumbbell Preacher Curl over Exercise Ball INTERMEDIATE · TRICEPS, BICEPS Medicine Ball Close Grip Push Up exercise thumbnail Medicine Ball Close Grip Push Up INTERMEDIATE · TRICEPS, BICEPS Bosu Ball Squat exercise thumbnail Bosu Ball Squat INTERMEDIATE · HAMSTRINGS, QUADRICEPS Dumbbell Kickbacks on Exercise Ball exercise thumbnail Dumbbell Kickbacks on Exercise Ball INTERMEDIATE · TRICEPS, BICEPS Medicine Ball Supine Chest Throw exercise thumbnail Medicine Ball Supine Chest Throw INTERMEDIATE · TRICEPS, BICEPS Stability Ball Crunch (Full range hands behind head) exercise thumbnail Stability Ball Crunch (Full range hands behind head) INTERMEDIATE · CORE Medicine Ball Overhead Slam Circle exercise thumbnail Medicine Ball Overhead Slam Circle INTERMEDIATE · FULL BODY V Up Down (with Stability ball) exercise thumbnail V Up Down (with Stability ball) INTERMEDIATE · CORE Pull In (on stability ball) exercise thumbnail Pull In (on stability ball) INTERMEDIATE · CORE Push up (bosu ball) exercise thumbnail Push up (bosu ball) INTERMEDIATE · CHEST Back Extension on Exercise Ball exercise thumbnail Back Extension on Exercise Ball INTERMEDIATE · BACK Push Up Medicine Ball exercise thumbnail Push Up Medicine Ball INTERMEDIATE · CHEST Single Leg Stand on Bosu Ball exercise thumbnail Single Leg Stand on Bosu Ball INTERMEDIATE · FULL BODY Barbell Chest Press on Stability Ball exercise thumbnail Barbell Chest Press on Stability Ball INTERMEDIATE · CHEST Medicine Ball Overhead Throw exercise thumbnail Medicine Ball Overhead Throw INTERMEDIATE · FULL BODY Spinal Stretch (on stability ball) exercise thumbnail Spinal Stretch (on stability ball) INTERMEDIATE · CORE Medicine Ball Around Head Rotation exercise thumbnail Medicine Ball Around Head Rotation INTERMEDIATE · SHOULDERS Medicine Ball Step Behind Rotational Throw exercise thumbnail Medicine Ball Step Behind Rotational Throw INTERMEDIATE · FULL BODY Roll Ball Foot exercise thumbnail Roll Ball Foot INTERMEDIATE · FULL BODY Roll Ball Calf Stretch exercise thumbnail Roll Ball Calf Stretch INTERMEDIATE · CALVES Roll Ball Tibialis Posterior exercise thumbnail Roll Ball Tibialis Posterior INTERMEDIATE · CALVES Roll Ball Rectus Femoris Stretch exercise thumbnail Roll Ball Rectus Femoris Stretch INTERMEDIATE · HAMSTRINGS, QUADRICEPS Roll Ball Lateral Vastus exercise thumbnail Roll Ball Lateral Vastus INTERMEDIATE · HAMSTRINGS, QUADRICEPS Roll Ball Adductors exercise thumbnail Roll Ball Adductors INTERMEDIATE · FULL BODY, GLUTES, CORE Roll Ball Tensor Fasciae Latae exercise thumbnail Roll Ball Tensor Fasciae Latae INTERMEDIATE · FULL BODY, GLUTES, CORE Roll Ball Gluteus Medius exercise thumbnail Roll Ball Gluteus Medius INTERMEDIATE · FULL BODY, GLUTES, CORE Roll Ball Piriformis exercise thumbnail Roll Ball Piriformis INTERMEDIATE · FULL BODY, GLUTES, CORE Roll Ball Iliospsoas exercise thumbnail Roll Ball Iliospsoas INTERMEDIATE · FULL BODY, GLUTES, CORE

Get a personalized swiss ball workout plan

Tell Budy what equipment you have and it will build a complete program using exercises that match your setup, goal, schedule, and experience level.

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