Place one foot on the center of the balance trainer dome (upside up) and the other foot flat on the floor hip-width apart. Stand tall with core braced and arms at sides.

1. Lower into a squat by bending knees and hinging hips, keeping weight on dome foot.
2. Descend until thighs are parallel to ground, chest up and knee over toes.
3. Drive through dome foot heel to extend hip and knee, rising to stand.
4. Simultaneously lift floor knee toward chest with slight trunk rotation toward knee.
5. Lower knee back to floor controlled.
6. Repeat for reps, then switch sides.