I'm tall and often shrink pants cause of my terrible laundry skillz.
You can easily stretch pants (especially jeans) by wetting them and wearing them. Get them soaking wet and use a bit of kitchen dish soap (a bit, you don't want to wear them all soapy). The dish soap helps loosen up the fibers. Just wear them around, nevermind squats. Or go for a walk, you might look silly, so do it at night.
If they are too short, you can hang them up wet and attach some weights to the bottom. I was able to get back 1-2" on some pants this way.