Quad Stretch

Use something soft for your knee, the closer it is to the wall the more intense the stretch. Try to tuck the hips (posterior pelvic tilt) to increase the stretch through the quads. Hold for 30-60s then perform an isometric pushing the foot into the wall. The idea is to engage and use the muscles that you felt were stretching. Hold the isometric for 10s then relax and try to drop deeper into the stretch.