Stand behind the balance trainer holding a dumbbell in each hand at your sides, feet shoulder-width apart and core engaged.

1. Place one foot firmly on the center of the dome.
2. Drive through the heel to lift your body, extending the hip and knee.
3. Bring the trailing foot up to meet the lead foot or hover near it while balancing.
4. Pause briefly at the top with an upright posture.
5. Lower the trailing foot back to the floor with control.
6. Step down completely before repeating or switching sides.