Sit with your knees bent to 90° with your feet shoulder-width, ankles directly beneath your knees. Keep your spine upright. Resistance band around the big toe. Brace the forearms against the thighs to maintain tension. Draw back the foot you’re not using. Heel and forefoot must stay in contact with the floor. Push down to the floor with the big toe in a smooth, controlled movement. Hold for 3 seconds, then relax in a smooth, controlled movement. Repeat. Do 3 sets of 10 repetitions per foot.