Lunge back on a wobble, then kick through for the finish.
Keep your front foot dead center on the dome and stay tall through the kick so you don't tip.
With your front foot planted on the dome, every rear lunge loads that quad through the descent and the drive, then the forward kick turns the top of each rep into a single-leg balance test on a moving surface. Your glutes power the stand and stabilise the hip while the free leg swings through. One side at a time, it earns its place as a flowing single-leg strength and control drill that punishes any lazy foot placement.
It removes the rest. Instead of resetting between lunges, you have to balance on one leg on the dome while the other swings forward, which trains stability at the exact moment your leg is most fatigued.
Dead centre. Even slightly off-centre and the dome tips as you load it, which turns the whole rep into a wrestle. Set the foot carefully before your first rep and leave it there for the set.
Quads lead, they control the lunge down and drive you up. Glutes assist the drive and keep your hips steady through the kick, so you will feel both by the end of a side.
