Stand on the dome, squat, let the bar steady you.
Keep your chest lifted and core braced so the dome stays steady under you.
Squatting while standing on top of the dome flips the usual script, the quads still handle the knee bend and drive, with the glutes assisting through the hips, but the real story is the storm of tiny corrections your feet and ankles make on every centimetre of the rep. The bar, tip resting on the floor beside you, is a stabiliser you can lean on exactly as much as you need. It earns its place as ankle and balance rehab-grade training wrapped inside a squat pattern.
The unstable dome trains your feet, ankles, and hips to stabilise continuously while you squat, control you cannot get from solid ground. It is popular for ankle rehab and for athletes who want bulletproof balance.
Use it like a handrail, light fingertip pressure to stop a wobble, not a crutch that takes your weight. As your balance improves, the goal is hovering a hand near it rather than gripping it.
A comfortable depth you can control, which will be shallower than your normal squat at first. Range grows as your stability does, chasing depth before you have earned the balance is how you end up stepping off mid-rep.
