I have this problem because of REALLY tight IT bands (caused by scar tissues buildup of 5 years of Mauy Thai Low kicks).
Do lighter squats (A2G) with a band that pulls your knees together, the object is to force your knees apart as you go inot and out of the hole. Also foam roll the IT band (this sucks, I won’t sugarcoat it), stretch the IT out after your workouts (youtube has tons of videos), and get to a massage therapist that can ‘strip’ your IT band and sorrounding fascia (once again, very uncomfortable, but well worth it)