Lie on side with legs extended, head resting on forearm and hips and shoulders facing forward. While maintaining a neutral spine, bend bottom knee for support, keeping top knee facing forward and relaxed. Lift through the range of motion of the muscle. Pause and return to the starting position.
Tip: Throughout the exercise, keep upper foot flexed while facing forward the entire time. When ready for more resistance, place a flex band over your upper foot while holding the other end with your balance hand. Repeat motion.