Im having pain located in only my right knee while standing, sitting, laying down. if i accidentally hit it on something there is a shooting pain that stays consentrated in my knee cap.

Kneecap: you need to be examined for correct diagnosis but it sounds like your kneecap may be the cause.squatting loads the kneecap into the trochlea(groove in femur bone) and can irritate the kneecap cartilage(chondromalacia).Try stretching your hamstrings more before squats/lunges etc.Ibuprofen may be helpful.See an orthopedic surgeon if cont'd pain/popping after discussing w/parent(s). best of luck!