This question would probably better be suited for fitness but going here first.

Im 6'3 so tall but nothing crazy. Genetically I have seen legs and almost no butt. I know I can change that.

I have hurt my knee several times due to having almost no glute and hip activation. When I squat, almost all the stress goes into my knees.

Has anyone started with skinny legs and been able to build them up substantially? What helped the most? Should I lower my squat weight? Anyway to get good activation?

Lastly, what is the best way to build up the VMO