Hip trouble when squatting

[RLP71586]

Hey guys, I haven't posted here in YEARS, but I still lurk sometimes and thought this would be a good place to get some help with this.

Around 6 or 7 weeks ago I let my hips get pretty tight, tight enough that it was difficult to hit depth in squats without rounding my back. Naturally, I overcompensated by doing lots of heavy stretching over the course of a few days. This fixed the flexibility issue, but I was getting pain in my left hip once I dropped past parallel. I ignored it for the most part up until this week because the pain would disappear after a decent warmup (smart, I know). Now not only has the hip pain gotten worse, but my knee on the left side is starting to bug me now too. I'm starting to worry that maybe I caused a minor tear, and it has gradually gotten worse, so much so that the ligaments in my knee are having to compensated in stabilizing my femur...but my anatomy is weak so that's pretty much just a crackpot guess haha.

I squat with a slightly wider than shoulder width stance with my toes pointed out around 30 degrees, and with thigh to calf depth. The pain is just as bad with front squats as back squats, but is nonexistant with bulgarian split squats and machine hack squats (split squats depth is around what would pass for a PL squat, hack squats are slightly higher thanmy back squat). Also, if I just do a bodyweight squat the pain is far less if I have my arms extended out in front of me as opposed to holding a broom stick in a back or front squat position.

Any help I could get would be appreciated. If there's any other info that would help I would be glad to give it.

Thanks!