Offset squat on the dome that finishes with a knee drive.
Stay tall and braced as you drive the knee, controlling the dome's wobble.
The offset stance, one foot on the dome and one on the floor, biases the load onto whichever quad is doing more of the lifting, and the knee drive at the top forces that dome-side leg to stabilise everything alone for a moment. Your glutes assist the stand and control your hips through the slight rotation toward the lifting knee. It earns its place as a single-leg strength and balance builder disguised as a squat, useful for athletes who need to produce force off one leg.
Both squat, but the dome-side leg does the real work. It handles the unstable surface, drives you up and then balances solo while the other knee lifts, so expect it to fatigue first.
Finish the side. The steps have you complete your reps with one foot on the dome, then switch, which lets the working leg accumulate proper fatigue instead of resting between reps.
The knee drive turns the top of each rep into a single-leg balance test and adds a hip flexion pattern that transfers to running and climbing. Skip it and you lose half the exercise.
