HOW: Start by sitting with your feet under your knees and your knees bent. Place a towel(on a smooth surface) underneath your foot. Keep your hip and knee still while your foot moves the towel in and out.
FEEL: You should feel the muscles in your lower leg and ankle working.
COMPENSATION: Make sure to keep your heel on the ground, only move the towel with your foot. Don’t have your foot too far underneath you.