There are a lot of things that could be going on. Can you squat all the way down with your feet together? Can you drop into a lunge with the back foot pointing straight ahead and your knee behind your hip and go straight down and touch your knee to the floor without your foot spinning to the side or you bending forward. If it happens when running you are likely missing a key range in dorsiflexion of the ankle or extension of the hip. Look through the MWOD site and work on the joint and soft tissue videos that address these things plus anything that addresses the quads, IT band (which likely is a problem at the TFL, the IT band just is a symptom of a problem on the top end) and add into your training things that challenge the pistol shape and the lunge shape with control and load, think split squats, bulgarian split squats, high step ups and controlled step downs, assisted pistols, etc…

10 day free trial can get you started on the site if you are not a member already.

Travis

MWOD Staff