Direct answer: To give more emphasis to the gluteus without increasing both the thigh, prioritize hip thrust, Romanian deadlift, hip extensions and abductions; dose squats and leg press; use strides that favor hip; and follow measures. Quadriceps and later still participate, and the final proportion also depends on genetics.
Why can't you turn off your thigh?
Gluteos work in compound movements along with quadriceps, posteriors and adductors. Trying to eliminate all participation reduces options and performance. The strategy is to choose where to concentrate sets and which muscle receives more weekly overload.
Exercises more useful for the emphasis
- Hip thrust and pelvic elevation.
- Romanian deadlift and hip extensions.
- Kick in the pulley or machine.
- Abductions to mid gluteus.
- I lunge with step and trunk adjusted to the client.
What to reduce before deleting
If the quadriceps grows easily, reduce sets of extensor, leg press and squats before abandoning knee patterns. Keep the minimum supporting muscle function and balance. Adjustment should be made for cycles, using photos and measurements.
Realistic expectation
Pelvic structure, insertions and fat distribution influence the shape. Training can greatly change the proportion, but does not copy another person's body. The goal is to maximize its possible contour with health.