HOW: In a seated position place a band around the ball of your foot then pull it towards you. Push your foot into the band as hard as you can by contracting your calves. You have the option to bend or straighten your knee with this exercise.
FEEL: You will feel the calf muscles working with this exercise.
COMPENSATION: Do not let your ankle “roll out”. You should feel even pressure between the inside and outside of the balls of your foot.