Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place a foot on the dome's center. Drive through your heel to extend your hip and knee, lifting upward. Bring the trailing foot up to tap the dome or hover. Balance briefly with good posture. Lower the trailing foot under control and repeat.
To maximize power and stability, focus on driving forcefully through the heel of your lead foot as you extend your leg, ensuring your knee tracks directly over your toes throughout the movement. Maintain an upright posture by engaging your core and lifting your chest towards the ceiling, which will help prevent rounding of the back and improve balance. Control the descent of your trailing foot to avoid jarring your joints and maintain a smooth, rhythmic motion throughout the exercise. When placing your foot on the dome, aim for the direct center to ensure a stable base and even distribution of weight, which will challenge your balance and core strength.
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