Set up a wood block (or any other raised and stable platform) in front of the cable machine weight stack about a foot away from it. Place the cable "harness" around your waist and step onto the platform with one foot (1/3 of your foot on the platform only). Your other leg should be crossed over your anchored leg and resting on top comfortably. Hold on to the handle bars (or machine frame) with your hands for stability. This is your starting position.
Raise yourself up as high as you can while keeping your leg straight and rigid. Once at the top, lower yourself back down as deep down as you comfortably can.
Finally, repeat the entire movement sequence for the desired or prescribed number of repetitions on one side and then switch and do the same with your other leg.
Perform this exercise in a smooth and fluid motion
Don't rush this movement; it's far more effective if you do it slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.