Thank you Mike, I’ll be testing some of these. On a side note, I posted a youtube link on my original post and that seems to take away a lot of the problems. I wanted to try kelly’s hip symmetry but when I try and lay on my back and bring my legs to my chest, I get too much pain in my hip flexors and I have very limited movement in that position, my left shin/ankle almost always swings inwards towards my other foot. I’ll keep this updated

it seems to be an external rotation issue(I think). Went to go see a massage therapist who worked on my vastus lateralis(suuper ropey), glute and hamstring which allowed me to get proper external rotation using my glute(used tfl almost exclusively for external rotation hence over developed).