HOW: Get set-up seated on the edge of a surface with your feet hanging off at a 90˚ angle. To begin the exercise, rotate your ankle and shinbone out as far as you can while keeping this position kick the leg straight until your knee is fully straight, hold for a moment, then slowly return to starting position. Then rotate your shinbone and ankle all the way in, kick the knee straight, return to starting position and repeat.
FEEL: You will feel your quadriceps, the muscles on top of your thigh working with this exercise as well as calf muscles to perform the rotations.
COMPENSATION: Do not move the rest of your body, limit the motion to your knee and shin bone