Using the handles attachment, lay on the bench pad with your back flat. Set up the squat stand and set your feet in the middle in a sit-up position. Grab both handles and pull down until the handles reach the bench pad or when your arms are parallel with the pad. Keep your arms straight and maintain the bend in your knees. Always make contact with your feet to the squat pad on every rep but do not swing or jump. Pull straight down in one smooth motion and pause at the bottom of the rep.