The thing about hip flexors is they get agitated very easily once there is a strain tear. Any movement where you bend over, drive with the hips, or use your abs is going to irritate them.
Make sure your ankles and knees ar mobile. If one of them is locked up or tight your hips will have to compensate. Do ab exercises that dont use your hip flexors overly. Like leg raises and planks. Bulgarian split squat stretches. Make sure you lean into the stretch. Normal ab crunches
Avoid squats for a bit while it heals.

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