Back foot on the dome, straps in hand, single-leg burn.
Keep your front shin vertical and let the straps assist balance only.
With your rear foot elevated on the dome and the straps in hand, the front quad takes nearly all the load through a deep split squat range while the back foot rides a surface that moves. Your glutes drive you out of the bottom and steady the hip against the wobble the dome feeds up the chain. One leg at a time, it earns a place as a loaded-feeling single-leg builder that uses instability, not weight, to make bodyweight brutal.
For balance only. Light tension in the hands keeps you from tipping, but the moment you pull yourself up with your arms you have robbed the front leg of the work it came here to do.
Same shape, two twists. The dome makes the rear foot's platform unstable and the straps give your hands a balance reference, so it is more of a control challenge and less of a pure load challenge.
Until the front thigh is parallel to the floor, as long as the front shin stays near vertical and the dome is not rocking. Depth means nothing if the rep turns into a wobble fight.
