1 - Sit upright on a chair or on the floor with the target leg extended or bent comfortably and the foot in a neutral position.
2 - Place the outside edge of the forefoot against an immovable object, such as a wall, table leg, or your opposite foot, or have a partner provide gentle resistance with their hand.
3 - Keeping the heel on the floor and the knee still, gently press the outside of your foot outward into the resistance as if trying to turn the sole of your foot away from the midline.
4 - Do not allow the ankle or foot to visibly move; maintain an isometric contraction against the resistance.
5 - Hold the contraction for the prescribed time, typically 5–10 seconds, while breathing normally.
6 - Relax fully, return to a neutral foot position, and repeat for the desired number of repetitions.
7 - Keep the effort pain-free and avoid compensating by rotating the knee, hip, or entire leg.
