(3 sets of 10 reps, 1-2 times per day)
Sit down on the floor or table. Pull your toes back towards the knee (stretching the calf). Push the back of the knee down so it touches the floor. Tighten the quad (thigh muscle) and make it as hard as possible. Then lift your heal off the floor keeping the leg straight. Hold it off the ground approximately 6 inches. Hold it for 10 seconds then return it to the floor.