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. Remove your foot from the squat pad so it can be freely stretched by your hands. 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 both hands wrapped on the leg on the bottom by the hamstring. Gently pull up 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.