Kneel on the dome and hinge through one hip.
Keep your spine long and core braced, the move is a hip hinge, not a forward fold of the back.
Kneeling with one leg on the dome strips the good morning down to a pure hip hinge, and your hamstrings control the descent as your chest lowers and your hips push back over an unstable base. With no foot planted under the working hip, the hamstring both moves and stabilises through every degree. One side at a time, it earns a place for teaching the hinge pattern and building hamstring control without a bar on your back.
It isolates the hinge. Kneeling removes the knees from the equation and the dome punishes any wobble, so you learn to fold and extend purely from the hip with the hamstring in charge.
The setup allows arms crossed on your chest or a bar across your shoulders. Start with arms crossed, the balance demand is heavier than it looks, and add the bar only when reps are rock solid.
Your chest lowers while your spine stays long, and you feel a stretch build in the hamstring of the kneeling side. If your upper back curls and the hamstring feels nothing, that is a fold, not a hinge.
