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Reply to "Glute work"

My old chiropractor taught me to stretch the hip flexor and the quad ( he traveled with the US Olympic track team).  Go into a position like you are doing a lunge.  Front foot out, front knee at 90 degree angle. On the back leg, rotate the hip forward - u will feel the hip flexor stretch.  This same type of hip rotation can be used to stretch the quad when warming up and will take the majority of the stress off of the knee.  If you want to stretch the quad, most people grab their ankle, balance on one leg, and pull the ankle to the butt, which compresses the knee.  Instead, grab the ankle, do not pull the ankle to the butt, instead push and rotate the hip forward (on the side you are holding the ankle).  This will completely stretch the quad with little to no pressure on the knee.

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