1/ Set up
Begin with the barbell in a squat rack at chest height. Lift the bar away by resting it in the crook of your arms and interlocking your hands to create a supportive base.
2/ The step
Loading your weight on the front foot, move your other foot back and sink into a lunge. Slowly drop until your knee almost brushes the floor
Driving through the heel of your front foot, draw your back leg in and rise up to the start position. Reckon you can do that nine more times?
Aim to perform 3-4 sets of 8-10 reps, two or three times a week. And try to bear in mind that pain is only a temporary thing.