Cause Of Buttock Soreness After Zumba Workout?

Hello. I think I may have torn/pulled/strained either my glute, hamstring, or adductor. After an intense Zumba workout (so very,very warm) I did a side split. I have been working on getting further into it, stubbornly determined I will do it again, like I could when I was young (I am about to turn 43). Anyway, I pushed down almost to the floor when I heard and felt a double pop in the left, front facing leg/butt region. It is high at the base of my butt cheek. Feels like maybe where the ham attaches to the anterior of the pelvis???? Anyway, iced it when I got home and slept on it. This morning, I can walk, with a slight compensation, but can not sit on that side. Very sore on the underside, and a little in the "mid cheek" to left side. It is also kind of pulling around the front so there is some soreness/pain in the hip flexor. I am very active. Will I have to curtail all activity, or just stay away from stretching? How long might this take to heal? Do I need to be seen by a doc?