 Next question is from Nicholas Costa, 35.17. How should one train and grow the gluteus medius? Okay, so. Help me some side butt. That's what I was gonna say. So the gluteus medius is the side butt and from an aesthetic standpoint, right? From aesthetics, meaning just how good your butt looks. The side butt really is important. It gives you that round. That bubble butt. Rotund looking butt. And you can definitely develop your glutes and neglect the side butt and then you end up with kind of a long butt. It doesn't get, you don't have that nice roundness to your butt. Which by the way is mostly genetic, right? So the origin and insertion really dictates with someone's butt. That's why some people have this like great little bubble butt that didn't do anything for it was natural. But that doesn't mean. Justin. That if you have a long origin insertion that you can't create the illusion that you have a bubble butt by training it and doing things like we're talking about right now. I personally found, so there's lots of exercises like the good girl, bad girl machines or doing like slight side planks or walking side lunges or whatever. There's lots of exercises that target that muscle specifically. I've had the most success teaching sumo deadlifts. Just having people push the legs out. Yes, sumo deadlifts. When you have to open up your stance and you externally rotate your feet it turns that muscle on. And then you're loading the bar and you're lifting heavy weight. Nothing I have seen has grown butts more side butt than that exercise particularly. Which I think it's funny because right now there's a thing going around Instagram right now of like anybody who says sumo deadlifts for the butt is a good exercise is ridiculous. It's not, I think that's ridiculous. I think it's not in my experience of training hundreds of different people on this exercise for this purpose. I felt that's been one of the best games. Frog pumpers are good too. It's like a hip thrust, but where your knees are open and you're pushing with the side of your leg. Yeah, but the problem with those, it's body weight. And you can't load them. Yeah, exactly. Yeah, and what's gonna build a lot of muscle. And I feel like a lot of women do stuff like that already. So that's why like the sumo deadlift was so, I had so much success with it. So I understand that too, right? So if someone's never done a frog pump before, you've never done like two blocking. Lateral two blocking. Yeah, lateral two blocking. Those are all great exercises that target that muscle specifically, but you're not loading it. If you wanna grow that muscle, you wanna load that muscle. And one of the best ways to do that is sumo deadlifts. Yeah, everything else is complementary. Yeah, here's another one that I like. And Justin actually does these quite often. So I know we tease him about his butt, this may be why. Side walking, but dragging a sled. Oh yeah, there's another great one. Now you're going laterally, but you're loading it, right? And this is such a great exercise because here, so the sled is so underrated as a tool for building muscle. One of the things I love about the sled is you could load the shit out of it and you're mainly focusing on the positive portion of the rep. There is no negative, right? Now, why is this a good thing? I thought the negative built muscle. Here's why. Because you're not doing the negative, you could do a lot more volume with minimal damage. So you could do your normal leg workout, throw a bunch of slag drives on there and not hammer your body like you did other exercises, but you still load the load. I'm not counting the amount of steps I'm taking. I'm just trying to get to a place and inevitably I'm doing more reps than I would have. Say I had to come back into my state where I'm doing a side lunge and propping myself back. I'm just grinding my way through. So yeah, it's a great exercise. That's another great exercise. And it's just in your crossover stepping, right? Your crossover stepping sideways with a loaded sled and get strong at it, like get really strong. See how much you could pull for 10 feet or 15 feet and you will build the side butt. I also find a lot of single leg stuff is great for this because that muscle is also responsible for having stabilized the hip. So if you're doing a lot of single leg exercises, single leg deadlift, lunges, Bulgarian split squats, like if you do a lot of single leg work, the glute meat gets worked a lot too because it's helped stabilizing the hip in that position.