This exercise will help build strength and stability through the feet, ankles and calfs. It is important to activate the hamstrings and glutes during this exercise.

Preparation: Stand in parallel, hip-width apart, with the mini loop band in a figure 8 above the ankles. Place the hands on the barre.

Steps:

1. Perform a plié, then rise, extend the knees, and lower.
2. Repeat twice.
3. Repeat in reverse: rise, plié, lower the heels, and extend the knees.
4. Repeat twice.
5. Take a rise and transfer the weight to one leg. Lower.
6. Repeat on the opposite side.
7. Repeat the full sequence once more and finish with a rise with arms in first position.

Focus;

Make sure to focus on the alignment of the foot and ankle during the exercise.