Ok so too much tension coming from the hip flexor which needs to be stretched and weak posterior chain which needs to be strengthened to balance the anterior tension.

Ok so hip flexor tightness is common and stretching them has no downside I know of .
This would indicate lunges high rep unweighted . Overhead squat (weighted) has a strong kegel effect , weighted back squats(deep) have a stretch (rk) effect a muscle building effect and a kegel effect, however the rk effect is under load and has a different quality so I suggest guys doing them include unweighted hindi squats as a warmdown . Balance squats have an effect on the pelvic floor different from other squats and are a good warm up.