This exercise will improve mobility and strength throughout your hip rotators.
Start in the 90/90 position with your right leg in front. While maintaining good posture, lift the left knee up as much as you can and then lower down to the floor. Repeat 20 repetitions on both sides. Now, try to lift just your foot off the floor. If you cannot lift the foot on your own, try to reach your foot with your hand and raise. Hold your foot in the lifted position for 5 seconds then let go and try to keep the foot up. Repeat for 30-60 seconds then switch sides.