Start your yoga with sukshma kriya and if you r also doing cross leg sitting posture, then go for shishu palan warm up before doing a cross leg sitting Asan.

I'm working with the fitness industry .....previouly you are doing squats at gym but you are not doing only squats...you were doing many legs workout including squats....that's why your muscular strength was increased that time to highest level.... but now as we know gyms are closed for home workout please do some basic warm up before you are doing any exercise.....and a stretching after workout finished

Do with right posture who doing gym  they hv face same problem so posture corrections must

Check the few below points: ✔️ Your posture, whether you are more weight bearing on one leg compared to other? ✔️ The exercise technique is right? ✔️ Tightness or Weakness in your muscles? ✔️ The surface on which you are doing the exercises?

Make sure You are doing proper stretching before starting any kind of compound moments

Hamstring quadriceps will be helpfull but before starting any exercises warm ip your body and try to maintain proper posture in and after exercises. take calcium rich diet to avoid any pains in joints.

✔️Make sure to do warm up before compound exercise ✔️Check your posture while doing squat ✔️You can start with mini squat first and then see how the pain is and then.progressively you can go for full squat ✔️BASIC SQUAT:- Start with your feet slightly wider than hip-width apart. Keep your chest up, engage your abdominals, and shift your weight onto your heels as you push your hips back into a sitting Position. Lower your hips until your thighs are parallel or almost parallel to the floor

It can be pain of Knee ligamens or Knee Meniscus which is also known as Shock absorber of your knee. Such pain can be cure with mild precautions and exercise. Let me know if i can help you with this

Kindly do some quadriceps and hamstring stretching before and after squats.