 First question is from Sriracha32281. What are the best exercises to target inner and outer thighs for females that don't have to be done on a weight machine? Okay, so this is an interesting one because especially when I was training in big gyms, these machines were super popular, right? Suzanne Summers was trying to get on this one. Yeah, the thigh master, right? And the abductor, abductor. Isn't this still the number one fitness tool? Of all time. All time, right? By far. I don't remember how much she sold, maybe Doug can look it up, but it's in the insane amounts. And it was literally a spring you put between your legs that you squeezed. Brilliant. Now the reason why these were so popular is because of the myth of spot reduction, okay? So the myth, if spot reduction says that you can burn body fat from an area if you train that area. And because, especially the female market wanted their legs to look better and they wanted to be leaner in their inner and outer thighs, they attracted to these machines that trained the muscles of the inner outer thighs with the false belief that training those areas then would make my inner thighs leaner and outer thighs leaner. Oh wow, $100 million back then. That's a lot, dude. Yeah, $100 million of sales. So no, you can't spot reduce. If you burn body fat, your body burns it from wherever it wants. You typically follow your genetic pattern. So it's a systemic kind of fat loss. Now you can target muscles. And by targeting muscles, you can make them stronger and firmer. But here's the thing with inner thigh muscles and outer thigh muscles. Rarely do I train them to sculpt them because they're small muscles. It's not gonna, it's like using the time to do that, you're better off doing lunges or squats or hip thrust. The only person you would consider personally unless we're doing corrective stuff, the only person really I see doing that for is like a competitor who is like trying to shape their legs, like actually build. To an extreme level. Yeah, to an extreme, like trying to build their inner thighs. And that's the reason, but the question is always asked. Like I never get somebody like that. It's always somebody who wants to thin out their legs or lean down and they're asking that question because they wanna do exercises thinking that that's gonna make their inner thighs look better. And the truth is those are all like leg swings and hip adduction, adduction. Those things are tube walks. These are small exercises. You would be far better off doing step ups, lunges, squatting. Those types of movements are going to train all of the legs, burn more calories, build more muscles, speed up your metabolism. Those are gonna do way more bang for your buck than trying to find these exercises where you lay on the ground and you do these leg lifts or kick outs or do these exercises where you're isolating a smaller muscle of the legs. You're gonna be far better off training the big gross motor movements for your legs that's gonna burn more calories, burn more body fat. There's definitely functional benefit to training these muscles. Especially like a lot of it resides in the frontal plane and like stabilizing lateral forces. And so in terms of lunges, I just love those because it's a great way to train those muscles but in a functional way, you're actually gonna be moving side to side like that. And it's not just like an isolation thing where I'm trying to build and hypertrophy those muscles. So yeah, I mean, it's an overall thing though. If you want nice legs, you gotta train your entire body to respond that way. Cossack squats. Yeah, yeah, that's great. If you look for correctional exercise purposes, they're great. If I'm training someone- That's the exception to me, right? That's it, right? You have a hip imbalance, knees cave in or out and it's coming from the hips or you're unstable or you have hip pain. And this may be one of the reasons why you have hip pain. Then you'll see me prescribing clam shells or leg swings or two blocking. You need to help your knee track better. Yeah, but not to build these muscles because they're small, they really don't build. And I'd build more muscle there or sculpt more effectively with a barbell squat or a hip thrust or a lunge. So, okay, what are the best exercises to target these areas? Well, first off, without a machine. If it's for correctional purposes, two blocking is really good. Clam shells are really good. Side planks is a good, stabilizing exercise for the outer thighs. You could do leg swings, which are really good. For the inner thighs, you could place things in between your knees and squeeze them while you do things like squats or hip thrust to activate those inner thighs. And then, some of the best stuff that I feel to be the most functional that takes it a little step further. So if you're done with correcting but you wanna continue to work on those areas, do lateral movements. Lateral walking with dragging a sled or lateral lunges or even curtsy squats, you're gonna do, it's gonna be much more effective than isolating these muscles.