Hey all! I'm normally a runner but have gotten back into light weight lifting. I stumbled upon the 'third world squat' and have been doing this move for about 1-2 minutes a day. My balance still is kinda off so I usually grab onto a door frame to help me from falling over but sometimes I don't need it. However, this weekend after way too many hours at my part time night job I woke up this morning with my hip and calf muscles hurting. Like really uncomfortble hurting.

My night job requires me to sit at a desk but every couple of hours I'm up walking the property or I do a couple lunges/jumping jacks/30 secong third world squat. So I have no idea why i hurt like this. This more than the usual I crave movement sort of ache. Am I maybe doing an improper squat? I defibitely feel tighter through my hips trying to do a vsit and reach. What are some simple hip flexor exercises I can work in that I wont screw up?

Trust me if I had money for a trainer I would invest in it. But barring that youtube videos are my only way to compare form and try and get things right....

Thank you for your time folks!