DB S-L Lunges, S-L Squats, front/back foot elevated

[pokerrich9]

my knees and glutes really hurt after doing these

[maior08]

these are advance exercise for well-trained athletes. you need to have proper training and previous active exercise similar to strengthening your hip and knee muscles, otherwise, expect muscle soreness for several days. these exercises place a lot of stress to low back, hip and knees. they should be executed properly.