This exercise will help develop strength of your hip extensors (gluteals).
Start on your back with your knees bent with your feet away from your buttocks and toes spread. Lift the right leg up and hold the back of the thigh. Lengthen your lower back, contract your buttock muscles (glutes) and lift your hips. Be sure to press through your whole foot and avoid arching your lower back or flaring your ribs.
Repeat 10-20 times on each side.
