The 30-degree press is similar to the quadriceps extension except that you extend the leg only through its last 30 degrees of movement, which makes it a press through a short range of motion. It's a great exercise to help strengthen the quadriceps and knees.
Lie on your back with both knees bent and both feet on the floor. Rest arms alongside your body. Make sure your shoulders, arms, and neck are relaxed. Raise right leg so that thigh is in line with the left thigh.
Bend right knee about 30 degrees and pull it toward your chest. Repeat for 8 times. Rest if necessary. Repeat with the left leg. Progress to 3 sets of 8 with each leg.
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