When it comes to exercise, mobility drills > everything else.
Your core is likely weak and if you start lifting, you will do so without properly bracing yourself. Also, you will most likely lack the flexibility to deep squat or perform certain movements properly.
I’d consider getting a personal trainer and learning the right way to perform these movements, and strengthening your core. Start with resistance bands, light weighted cable lifts to perfect form, light kettlebells, TRX straps and bodyweight exercises.
For a guy, this can be difficult as you generally start off with what are deemed ‘lesser’ exercises by many, but the truth is that you have to start somewhere, and they will tax you a lot if you’re untrained, plus this is about getting better and stronger, and not ego.
Also, since having a personal trainer myself, I’ve noticed the vast majority of people are training wrong and setting themselves up for injury, or not getting the full benefit.
Sure, a partial squat is going to be better than doing nothing at all, but it’s not going to be better than a deep squat with a properly braced core, explosive movement coming up with the right breathing technique.
Just as with diet, it’s not going to happen overnight. It’s a slow and steady process that requires discipline and perseverance.