Sit down on a flat bench and place a loaded barbell over your legs a bit past your mid-thigh area closer towards your knees. Place your feet (toes only) on a stable raised platform and keep your back straight as you ready yourself for the initial raise. This is your starting position.
Raise the weight up as high as you can by pushing up with your toes. Once at the top, hold for a fraction of a second and then go back down all the way until your heels are a little bit lower than the top side of the platform.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
If the barbell is cutting into your legs too much then simply place a folded (several times) yoga mat between your legs and the barbell
Don't rush this movement; it's more effective if you do it in a slow and controlled manner
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.