Drape over the dome and swing your glutes to life.
Drive the movement from your glutes, not by yanking with your lower back.
Lying face down with your hips on the dome puts your glutes in charge of lifting both legs against gravity, with the curved surface letting the legs hang lower at the start than any bench or floor setup. Your lower back works to hold the spine steady and your hamstrings assist as the legs rise to a straight line. It earns a place as posterior chain work you can do anywhere with a dome, the accessible cousin of the reverse hyper machine.
Done with control it is often used exactly for that purpose, since the load is light and the glutes do the lifting. Keep the lift smooth and stop the legs at body line, no aggressive swinging or overextending past straight.
To a straight line with your torso, no higher. Chasing extra height means yanking through the lower back, which flips the exercise from glute work into back strain.
Same movement pattern, minus the machine's load and swing. The dome version is bodyweight only, so treat it as activation, volume or rehab-adjacent work rather than a heavy strength builder.
