HOW: Have your legs straight out in front of you in a seated or long sitting position. Loop a band around the bottom of one of your feet. Use both hands to pull your foot back with the band while keeping your knee straight. Push down like a gas pedal against the band and hold that position with your foot down as far as it can go.
FEEL: You should feel your calf muscle working.
COMPENSATION: Keep your knee straight. Hold the position against the band, don’t move your foot up and down against the resistance.