The rectus femoris stretch is a great stretch to help you improve both your hip extension and your knee flexion. Find a small block, step or ball to place under your back foot. Try and maintain a tall spine without over extending through your lower back. Create a posterior pelvic tilt to remove lower back compensation. Hold the stretch for 1 minute deep breathing and the create a PAILs contraction pushing the foot through the step. Slowly ramp up the contraction of the quad 20%, 40%, 60%. Hold contraction for 10-15 seconds. Relax your PAILs contraction and then try to slowly pull your heel to your butt engaging the hamstring slowly 20%, 40%, 60% etc. Hold contraction for 10-15 seconds.

Relax and shift your whole body forward getting more hip extension. Ensure back extension doesn't occur. Hold this new stretch for 30s - 1 min and then create a PAILs contraction by pulling the knee forward with the hip flexor and ramp up slowly 20%, 40%, 60% etc. Hold this contraction for 10-15 seconds. Relax and then create a RAILs contraction by pushing the knee down and back engaging your glute and ramp up slowly 20%, 40%, 60% etc. Hold for 10-15 seconds.