 First question is from mindful fuel. What exercises do you recommend for women who want to build lean long But not bulky legs, but also want to grow the glutes. Okay All right, so a couple things here lean long. Yeah, okay, so what you want nothing you're gonna do is gonna get them long Yeah You hang upside down you stretch my it's not gonna happen So here's a deal so here's what you're looking for what you want is you want to be lean But you also want to have muscle so and I'm basing that off of what you're telling me the bulky comment Very very few people build enough muscle to really have massive Legs even women. Okay. Yeah, usually what it is is they're just not lean So because they're not lean and remember body fat takes up more space per pound Then muscle does so if you you know 10 pounds of fat would take up something like 30% more space Than 10 pounds of muscle the fact that you said you want to grow your glutes and you want long lean muscle That tells me you want to have sculpted legs So what you need to do and this sounds kind of crazy But it's not if you want to get to that point the fastest way to do it is to follow a workout That builds muscle the fastest while simultaneously Eating in a way that promotes you to burn body fat So you want to get lean, but you also want to try to build muscle while you're doing this Exercises to focus on the ones that we talk about all the time right your your barbell squats your lunges Get stronger at them. You want to do your stiff legged deadlifts or your Romanian Split stance squats. Those are phenomenal exercises hip thrusts for your glutes If you want to follow a program that'll do this maps anabolic is excellent a maps aesthetic If you're a little bit more advanced, but based off of these comments I mean what you're really saying because this is what you do is a trainer once you start training people for a while And you figure things out They'll say a bunch of words and you'll actually read the okay what I need to do as a trainer and What the trainer would know someone who's good would say this person needs to build muscle and get leaner the only thing you didn't touch on that it could be a possibility to is and very common is Somebody who feels this way because they're very quad dominant and they they don't seem to grow their butt as in Equal to as well as much as they grow their legs So they feel like man I I do all these exercises that Sal just said the Bulgarian, you know split squats the lunges the squats the deadlifts and and I Just feel like my legs blow up and they get bulky and my butt doesn't grow And in comparison to the your quads and so if that's the case That's addressing the recruitment patterns and how your body is actually if using your cluts So there's a good chance that when you go to do a squat you go to do a lunge You feel most of it in your legs and very little bit in your butt And if that's the case then spending the time to prime your glutes And if that's the case the exercises that I would lean towards are things like sumo Deadlifts and hip thrust and Romanian deadlifts Those are a little bit easier to take the quads out of the movement, right? So you're gonna see you're gonna feel very little of your quads doing a sumo deadlift Or you're gonna feel very little of your quads when you're doing a hip thrust or Romanian deadlift And so if you're somebody who's very quad dominant Obviously fixing the recruitment pattern by priming more and trying to get the glutes to really fire properly Which we have stuff for all that we have a good glute builder program. We've got free guides and content We've got free stuff on YouTube to help you in that direction I would look towards that and then exercises that I would be focusing on are the three that I just said Yeah, I think too. This is just feeding a lot to the myth that You'll see people doing like heavy back-loaded squats or heavy deadlifts and Worried like a lot of women are worried it's gonna make them bulky and like look like a football player And I had to you know talk talk that out of a lot of clients Mines going into it and unless you have like insane oh bodybuilding genetics It's really gonna be difficult for you to put muscle mass on Like you've seen in terms of like a bodybuilder lady that has like insane oh legs Yeah, and even if you did it still doesn't happen overnight. I've never met anybody that did years in years Yeah, and then the next day they woke up and the like Told you no massive doesn't it doesn't work on getting lean like sauce. Yeah, it doesn't it doesn't work that way Here's another you know Adam makes great points about focusing on the posture chain the glutes and the hamstrings I've never I have met maybe one or two women that did build legs very very quickly It's super rare, but I didn't meet a couple never met a woman whose hamstrings built too much Those tend to know those tend to not you know be muscles that bulk up a lot So you could start your workouts out. That's how I try it. So this is I've actually dealt with this quite a bit I think at one point The I got kind of known as somebody to help people with this situation So I think I obviously is I probably attracted more than the usual as a trainer You'd come across and that was like my go-to those those three moves Focusing on the posterior chain when somebody's quad dominant is a great sure-fire way to make sure that their quads don't over develop And it puts so much energy and focus on the backside and like you said I've never met anybody That's like oh my hamstrings just get overdeveloped and they're just too big You know like I don't think I've ever heard no It's normally someone's quad dominant and they're and their quads do blow up and I have met several women that have like I and I think they look great But I mean I get it I get when they don't like that their quads are so big and then they have a butt That doesn't seem to match the size of their quads and then because all the exercises their quads are taking over the movement So we just I just pull out a lot of the Quad type exercises. So I don't like to leg press lunge hacks quite. I don't want to do any of that with this lady I want to do things that are more posterior chain related But still get a little bit of development there, but focused on the hamstrings and glutes