What Size Stability Ball Should You Use at Your Desk?

Sitting on a stability ball instead of a chair can improve posture, engage your core, and add a subtle workout to your workday. But to get the benefits without discomfort or poor ergonomics, you need the right size ball.

How to Choose the Right Stability Ball Size

The general rule: Your knees should be at or slightly below hip level when sitting on the ball. Here’s a quick size guide based on height:

Your Height	Recommended Ball Size
Under 5’2” (157 cm)	45 cm (18 inches)
5’2”–5’7” (157–170 cm)	55 cm (22 inches)
5’8”–6’2” (173–188 cm)	65 cm (26 inches)
Over 6’2” (188 cm)	75 cm (30 inches)

Tip: Inflate the ball fully but not excessively—your hips should be level or slightly higher than your knees when seated.

Benefits of Using a Stability Ball at Your Desk

✔ Engages your core – Encourages small stabilizing movements, activating core muscles.✔ Improves posture – Helps maintain a neutral spine and reduces slouching.✔ Boosts circulation – Keeps your body moving subtly, preventing stiffness.

Key Considerations

• Limit sitting time – Use the ball intermittently (30–60 minutes at a time) to avoid fatigue.

• Ensure proper inflation – A too-soft ball may cause excessive sinking, while an overinflated ball may be too unstable.

• Check your desk height – Your elbows should rest comfortably at a 90-degree angle when typing.

Final Thoughts

A properly sized stability ball can be a great ergonomic alternative for desk work—just be mindful of posture and sitting duration. Looking for more fitness and wellness tips? Check out my coaching services at Dennis Romatz Fitness!

About the Author

Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author in Bangkok, Thailand. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.