welcum to healthcaremagic
as u mentioned above , u r doing squatting.
so before squatting u hv do sum hamstring stretch
, and TFL(tensor fascia
and most imp is u hv to do only half squat, dont go for full.
u follow this , definitely ur pain will cum down .
and to strenthen other body parts go n meet a physio he/she will cure
ur prob n provide u a bettr ways of exercises.