Balance on the dome, lunge both directions.
Keep light tension on the straps and stay tall, use them for balance not to pull yourself up.
Standing on the dome between reps, each leg steps forward into a front lunge and then straight back into a reverse lunge, loading the quads in both directions while the standing foot manages the wobble underneath. Your glutes drive every return to the dome and steady the hips through the direction changes. One leg at a time with straps for balance, it earns its place as a complete single-leg sequence, two lunge patterns and a stability hold rolled into every rep.
The switch is the challenge. Passing back through the dome between directions means your standing leg has to stabilise an unstable surface mid-rep, so you train two lunge patterns plus balance without ever resting.
Balance insurance. Light hand tension keeps a stumble from becoming a fall, but the straps should never haul you upward, if your arms are pulling, your legs are being let off the hook.
The working side's foot stays planted on the dome for the whole set while the other leg steps front and back. Finish the side, then swap legs.
