Ensure the pulley is at its highest point.
Sit upright in a chair with feet flat on the floor facing the cable machine.
Place the cable machine attachment around one ankle.
Keeping your other foot flat on the floor, extend your leg until it is straight in front of you.
Pull your foot down towards the floor against resistance.
Hold briefly and then allow your leg to straighten in a controlled manner.
Repeat for the required number of repetitions.
