Dome Squat

The goal of this exercise is to challenge muscular endurance and strength in the gluteals, quadriceps and hamstrings, as well as standing balance, core stabilization and foot/ankle stabilization.

Contact Points:

Place one foot on the floor beside the dome to make the exercise easier. Raise the heels so that the weight is on the balls of the feet to make it more challenging.

Visual Affect:

Focus the gaze directly ahead for less balance challenge. Shut the eyes for more balance.

External Stimulus: Hold dumbbells in each hand, or have a trainer gently push the shoulders of the exerciser for more balance challenge.


Reduce the range of motion of the squat movement for an easier variation. Add an arm movement such as a lateral raise for more balance challenge.

Set up and Alignment:

Stand in a centered position on top of the dome with the feet about hip width apart or slightly narrower. Execution:

Slowly flex at the hips, knees and ankles and perform a squat movement. Allow the arms to reach forward to counterbalance the backward motion of the hips. Pause at the bottom of the movement. Then, slowly extend the hips and knees and return to the starting position. Perform 8 to 20 reps to fatigue, adjusting the reps based on overall workout time and goals.

Safety Tips:

The depth of the squat should be determined by proper alignment, balance and the ability to control the movement. Attempt to maintain level foot positioning when standing on the dome. Avoid excessive dorsi flexion, plantar flexion, inversion or eversion. Contract, or brace, the abdominal muscles to help stabilize the trunk.