 Next question is from A.N.P. 1034. What's the best at home Vastus medialis exercise? Okay, so the Vastus medialis is the part. It's the new bicep, I heard you. It's the part of the quadricep that is on the inside part of the leg. Teardrop. They call it the teardrop in bodybuilding or physique competitions. And it's a desirable part of the quad to develop because it causes, it gives you better aesthetics, just like they'll talk about the outer sweep. Well, they'll also talk about that teardrop part of the quad. Now here's the thing with the quadricep. The attachment of the different heads of the quad are pretty close to each other. So trying to develop one over others, it's kind of difficult. Now you can do this, but generally speaking for most people, overall just build your legs. If you just build your legs, you'll get a pretty balanced look to your quads. But if you're somebody who's advanced, you've got great quads already and you wanna activate that part of the quad a little bit more, or let's say you're a bodybuilder, a competitor and you wanna try and shape up your legs or give yourself better aesthetics. There's some ways you can activate that part of the quad a little bit more. One way is to do leg extensions with the feet turned out, believe it or not, that actually does activate that part of the quad a little bit more. You're asking about at home. Studies show that single leg exercises are really, really good for doing this because of the stabilization that's required. So like step ups, single leg squats and split stance exercises like Bulgarian, split stance squats. That developed the most for me. Is that where you noticed that? Yeah, I noticed that personally the most from that for sure. And are you right externally rotating, not internally rotating? Internally, they'll do more of the outer. Okay, externally, we'll do more of the outer. Okay, you're right. Yeah, I'm like that seems backwards to me right now. But no, all the single leg exercises, lunges, Bulgarian, split squat and step ups are the three that, in fact, I think I did a post like a long time ago and it's actually a picture of that. I think my buddy Brendan was commenting on that and it was when I started including step ups, step up to a balance, what I was doing back then and those exercises I felt developed the most. I think messing with the foot position on things like leg extensions, which you see really common, I think that's less effective with. It is, I mean, if you got like really big muscular legs and you're a bodybuilder and you're hyper responsive, maybe. But the average person, you're better off just focusing on building the whole leg. Not to mention what will also make that look more pronounced is actually leaning out. Of course, yeah. So a lot of times that we try and develop areas and we're so focused on growing or a particular part of a muscle to look a certain way. And man, you want a muscle to be revealed or look impressive, like one of the best things you can do is actually just lean out. There's many times where a body part on me looks way bigger just because I'm super lean and there's times when it's the biggest it's ever been but because I'm a higher body fat percentage, it doesn't look as pronounced. Yeah, one way that I tend to see and feel development there is the sissy squat, that deep stretch at the bottom. And then when I come up, I really squeeze my quads really, really hard. And I do, and I do notice I get development in the middle of it. I thought he was going there too, Joe, sorry. My bad. I was getting bored with this conversation. I've never literally ever heard somebody ask to develop this muscle in my life. That's ridiculous. You're all performance. I'm sorry, I was lame. You like that car with six head of horsepower that's like got rust on it, it looks good. Build your legs, you know, be a man.