Hands on the dome, drive one leg to the sky.
Move slow to stay balanced and lift from the glute, not by arching your back.
From all fours with your hands on the wobbling dome, driving one leg back and up isolates the glute of the working side while the down side and your torso fight to keep the platform still. Your hamstrings assist the lift as the leg extends behind you. Working one leg at a time earns it a place for fixing side-to-side glute imbalances, and the unstable base forces stricter, slower reps than the floor version ever would.
The wobble stops you cheating. On the floor you can rock and swing the leg up, but with hands on an unstable dome any momentum tips you, so the glute has to do the lifting honestly.
You are arching to lift the leg higher. Height comes from squeezing the glute, not from bending the spine, so lift only as far as your back stays flat.
Yes, finish one side then switch. One leg at a time keeps constant tension on the working glute and shows you clearly if one side is weaker.
