This amped-up bridge pose sculpts your butt and hamstrings while also using your abdominals as stabilizers to help control the motion of your leg.
Lie on your back with knees bent, feet flat on the floor. Extend your arms by your sides, palms facing down. Brace your abs in tight and press through your heels to bridge your hips off the floor. Keeping your hips lifted and square, extend your left leg up to the ceiling, foot flexed. Sweep your left leg to the right, passing the midline of your body and then sweep back out to the left, slightly past your left hip. That’s one rep. Repeat 10 times (back and forth) with the left leg, and then switch legs and repeat 10 more times before lowering out of bridge.
Try not to let your hips drop as you move your leg back and forth, using your abs and your glutes to keep your pelvis lifted and square. Small, controlled movement is better than big movements with poor form.