 First question is from Anderbeth, what exercises would be best in growing the glutes without building quads? Yes. Can I bring this up on the recent episode? Glute gains. We just talked about something where this came up and I think one of the single best exercises you can do is a sumo deadlift for this. It was a staple exercise for me with teaching any of my clients that wanted to grow their butt. That one and hip thrust are my one and two. So when I would train female clients that really want to develop their butts and their hamstrings, so traditional workout programming for lower body would look something like this. Some kind of a press, whether it's a squat or a leg press or a hack squat, then followed by another quad dominant exercise, traditional bodybuilding would be like a leg extension or maybe it would be like a lunge. And then the last exercises would be hamstrings and glute isolation. I would flip that on its head. If I had a client that really wanted to develop their glutes and their quad dominant or like my quads are really big, the whole first half of the workout is all focused on the posterior chain. So we're going to start with hip thrust, then we're going to do stiff legged deadlift or a sumo deadlift or a good morning, then we're going to do leg curls, then we're going to do some tube walking. And then we move to your barbell squats, your lunges and that kind of stuff. And by doing that and studies show this, the exercises you do in the beginning is where you tend to get a greater percentage of the gains versus the ones you do at the end. More responsive. Right, right, right. Yeah, no, I fully agree with that. I mean, those are the bangers is doing hip thrust and basically just targeting the posterior chain in general with deadlifts. I like that to like addressing the glute means I don't think that a lot of people think about that as like something to really target to give you even more of a full developed glutes. And I think it's just, it's very commonly turned down or turned off. You know, I know people freak out when you say turn off, like as you're not completely disconnected from it. But if you have, if you, if your feet cave in pronate, right, you are and your knees collapse in, which is really common, right? I would say what 50% of the people that the first time I ever had them squat knees cave in knees cave in relatively common. Yeah, I would say it's maybe 50, 50 of the people. So a good portion of people have already got this, you know, pronating the feet, knees collapsing in internal rotation of the femur, which shuts off the glute meat, which means that when they do a lot of these exercises, the quads take over it or other parts of the butt take over it and you're just not incorporated. That's why I love the sumo deadlift. So and you, and, you know, it's funny is that people have figured this out because what do we see now all the time? We see the, the, those bands, the booty bands on, on knees while they're squatting, deadliving. And what all they're really doing is they're putting emphasis on the glute meat because they're having to push out while they also squat. And, you know, I think that's a great tool, but the real thing is like, there's a better way to do that. Yeah. Yeah. You want to get to a place where you can intrinsically do that and address why you struggle with that. And, you know, sure the band may be great for supplementing right now to use it, but the ultimate goal is to get to a point where you understand what you're, why that you're, you're, you're compensating the other way. Yeah. And then there's, you know, there's something else you could do where, and this may sound a bit crazy, but this is again, borrowed from bodybuilders. You know, if a bodybuilder, let's say has overdeveloped triceps and their biceps are underdeveloped, bodybuilder may actually stop doing direct tricep work for a while while focusing on the biceps to balance the arm out. So, and this is okay sometimes. Look, if you're doing a hip thrust, you're doing a sumo deadlift, you're getting enough quad activation to where you're not like you're losing tons of strength and function. So you may just avoid quad exercises while focusing entirely on gluten hamstrings to allow them to balance out. And that's totally fine. Well, this is also too, and you see a lot of, you know, people promoting, you know, explosive movements like box jumps and things like that. I like hard style kettlebell swings for this reason too. So I work on that hip hinging pattern, but also with hard style, you're really putting that emphasis on driving those hips as hard as you can and squeezing your glutes through that swing. I love the example you gave first. I mean, that is exactly what it would look like for me is I would do all these hamstring glute dominant exercises first. Yeah, first like three exercises. And then honestly, if I did anything, it would be a lungerous quad. And there's there's enough quad in lunging and squatting that you're not going to not address the quads whatsoever. But all the energy and focus is on hamstring. And by the way, hamstring, one of the one of the best things ever is to develop the hamstrings because it gives the illusion of a better butt because the way the hamstring runs and tucks like under the glute like that, it gives this, it gives the shelves. Yeah, it does. It gives it more shape. So putting a lot of energy and then that's a difficult one to do. There's not a lot of exercise that people are familiar with. Like for hamstrings, these leg curls and, you know, like that's like or dead stiff, like a deadlift. And that's kind of yeah, but not only that people do good mornings, and they should because it's a great exercise, but putting more emphasis on hamstrings, glutes, that's your that's your leg workout. And then occasionally throwing the squats and the lunges in will give you a nut and still a lot of glute in those both those exercises, but then getting a little bit of quad quad work.