This is the PT I watch on youtube. Here he explains why you should not work on your quads. He has a lot of videos with exercises. It's hard to explain the ones I do, maybe you can subscribe to his videos. Basically, anything that gets your glutes stronger, one is squeezing your butt cheeks. Here's the link: https://www.youtube.com/watch?v=v7x7Ywo5tfE&t=162s