With the bar loaded on your back across your traps and shoulders, place one foot (toes only) on a raised and stable platform that is directly under the Smith bar. Your other foot will be crossed behind your anchored leg. Get ready to unhook the safety hooks to begin your initial raise. This is your starting position.
Raise your leg up using nothing but your toes. Push up using your toes as high as you can. Keep your leg straight and as rigid as possible with minimal knee bending (ideally there should be no bending of the knee). Once at the top, hold for a fraction of a second and then lower the bar back down to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions with one leg 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 more effective when done slower
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.