HOW: Begin by placing two weight plates on the ground in front of you. Stand on the edge of the plate with the balls of your feet, and your feet about shoulder width apart. Bend at the knees and hinge forward at the waist squatting down while your toes remain on the edge of the weight plate. Try to drive your knees as far forward as you can - and keep that feeling of a stretch in your ankles throughout the duration of the squat.
FEEL: You should feel the muscles in your lower legs working. You should also feel a stretch in the front or back of your ankle.
COMPENSATION: Don’t place your toes or the middle of the foot on the weight plate, make sure the balls of your feet are on the edge.