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@Chalfie
I’ve found it harder to do slow split squats with 5kg in each hand than it is to do 50 on my back.
Hip pain - is it a pinch sensation? You don’t have to yoga to solve this. Physio will help, but they’ll tell you you’re making the wrong life choices (sitting down, office work, etc and so on, built to move etc and so on) however much you pay them.
Number 4 stretch/ pigeon pose/ hip flexor strength work/ adductor/ abductor work.
See if you can get the physio to watch you squat with weight and then you tell them where it hurts and when?
Edit:
Physios are great our modern life is rubbish