Resistance band foot external rotation

Sit tall on a bench or chair with knees bent ~90\u00B0 and both feet flat, hip\u2011width apart. Loop a small resistance band around the forefeet; keep the non\u2011working foot still to act as the anchor. Brace your core, keep the working heel planted and shin vertical. Rotate the working foot outward (eversion/external rotation), leading with the little toe; do not let the knee or hip twist. Pause briefly at end range without pain, feeling the outer lower leg engage. Return slowly to neutral under control; avoid the band snapping back. Complete reps, then switch sides; keep movements small, smooth, and pain\u2011free.