HOW: Begin in a seated position and have minimal space between your knee and the edge of the surface. Sitting up straight, kick up one leg up straight while you point your toes up and back and push your thigh into the surface. Hold that position for the prescribed amount of time.
FEEL: You should feel your quadriceps muscle working as well as stretch in your calf.
COMPENSATION: Keep your toes pointed up, don’t point them down.