HOW: Get set up in seated position and make sure you're barefoot when performing this exercise. To begin the exercise, lift your toes off the ground while keeping the rest of your foot down on the ground, then reverse the motion, bend/curl your toes while lifting the front of your foot off the ground. Repeat.
FEEL: You should feel your foot and arch muscles working with this exercise, you may also feel muscles in your shin and calf working as well.
COMPENSATION: Try to go through your full range of motion at your toes, don't rush the exercise. Try to keep the rest of your leg above your foot/ankle 'quiet' and relaxed.