HOW: In a seated position, bend one knee up and place your heel on the ground with your toes up. While keeping your foot and ankle still, use your hand to apply pressure to your foot as you try to move it up, down, in and out, but you match the resistance with the muscles in your lower leg so that your foot doesn’t move. Hold for a few seconds for each rep and repeat.
FEEL: You should feel the muscles in your lower leg and ankle working.
COMPENSATION: Make sure to actually not let your ankle move, only contract the muscles to meet the resistance.