Elevate the squat pad and lay on your back to the bench pad. Place one foot on the squat stand and then place the other foot on top of the thigh of the resting leg. Allow your body to go all the way down to perform a stretch and make sure that your knee is at a 90-angle bend. Place one hand on the resting knee and the other on the foot. Gently push down until you feel a stretch and hold it for at least 5 seconds before releasing. Do the same for the other side at equal intensity.