Booty By Friday

Not feeling your glutes during workouts?

Your quads and back are stealing the show.

If you don’t feel the burn in your glutes, they aren’t doing the work. We fix your mind-muscle connection so every rep builds the b***y.

Follow to feel the difference. ➡️ ***yByFriday

Maria added 2 inches to her glutes in 12 weeks after switching to dedicated glute programming.

I was working hard but not smart. B***y By Friday's glute-specific plan was the game-changer.’ Stop spinning your wheels. Follow for smart growth. ➡️ ***yByFriday”

The Mind-Muscle Trick: "Pull from the Crease"

If you're not feeling it in the sweep, you're missing this internal cue.

For exercises like RDLs, Good Mornings, and Hip Thrusts, the initiation should come from a specific point.

· The Cue: Instead of thinking 'bend over,' think 'pull your hip crease back and up towards the ceiling.

· For RDLs: As you lower, visualize someone hooking a rope at your hip crease and pulling it straight back. This engages the lower glutes and hams from the start.

· For Hip Thrusts: As you drive up, think of pushing your hip crease forward, not just your pelvis up.

On your next RDL set, close your eyes for the first rep. Forget the bar. Just think: 'Pull the hip crease back.' Feel the immediate tension in the sweep zone. That's the connection.

Stop the guesswork and get your proven body type specific transformation plan today. link in Bio

Deep Stretch Movements: Deficit RDLs & Frog Pumps

To grow the sweep, you must work the muscle in its fully stretched position."

· Deficit Romanian Deadlifts: Stand on a 1-2 inch plate or platform. This increases the range of motion, allowing for a deeper stretch in the hamstrings and lower glutes at the bottom of the movement. Use moderate weight and focus on the pull from that deep stretch.

· Frog Pumps: Lie on your back, soles of feet together, knees out wide. Drive hips up, focusing on squeezing the very bottom of your glutes. This isolates the lower glute fibers like no other exercise. Go for high reps (20-30) for a massive pump.

Add Deficit RDLs for strength and stretch, and finish with burnout sets of Frog Pumps. You'll feel the sweep being built from the deepest point of the muscle.

Stop 🛑 the guesswork, Start the Transformation. Get Your Body Type Specific B***y Sculpting Blueprint Today. Link in Bio

The Sweep - Lower Glute & Hamstring Integration

Mindset - The "Lengthened" Look

A full, complete b***y has a graceful sweep into the hamstring. Let's build that line.

The 'sweep' is the aesthetically pleasing curve from the bottom of the gluteus maximus into the top of the hamstring. It's built by targeting the lower glute fibers and the proximal (upper) hamstrings.

Mindset: Think 'long' and 'full,' creating a seamless flow of muscle."
We're not just building a peach; we're building the stem and leaf that make it complete. The sweep is the final touch of a masterpiece.

Stop guessing, Start working. Complete body specific blueprint available in Bio. Follow & Get yours today!
***yByFriday

The Tempo for Growth: 2-1-2-1 with BBFs Coach Gen

To build a muscle, you must torture it with time. Use this tempo on side-glute moves.

A specific tempo increases time under tension (TUT), a key driver for hypertrophy.

· For Cable Abductions or Seated Abduction Machine: Use a 2-1-2-1 tempo.

· 2 seconds to powerfully contract the muscle, moving the weight.
· 1 second HOLD at peak contraction (squeeze!).
· 2 seconds to slowly lower/return to the start position.
· 1 second pause at the start (no momentum!).

· Why: This eliminates momentum, ensures constant tension, and maximizes metabolic stress on the often-stubborn glute medius.

On your next set of a side-glute exercise, count it out: 'Power out for two... HOLD for one... Slow back for two... Pause for one.' Your medius will be begging for mercy (and growing because of it).

Follow B***y By Friday for More B***y Building Hacks

Beyond Banded Walks: Cable Abductions & Hip Hinge Variations

Banded walks are a warm-up. To build the side curve, you need load and stretch.

· Standing Cable Hip Abduction: Attach an ankle cuff to a low cable. Stand sideways to the tower, holding for support. Keeping your torso straight, lead with your heel to pull your leg out to the side against resistance. Focus on the side-glute squeeze. This allows for heavy, progressive overload.

· Staggered Stance RDLs: Perform your RDL with one foot slightly behind the other (in the same sagittal plane). This shifts more tension to the glute medius of the front leg, challenging stability and growth.

Swap your endless banded walks for 3 heavy sets of Cable Abductions (8-12 reps per side) and Staggered Stance RDLs. Feel the deep burn in a whole new zone.

Follow B***y By Friday for More B***y Building Hacks

From the Side, You'll See the Difference

The side curve is what gives the b***y its round, 'pop' from every angle.

The gluteus medius is responsible for abduction (moving the leg out to the side). A strong, developed medius fills out your jeans from the side view and provides crucial hip stability. Mindset: Think 'wide' and 'round,' not just 'back.'

Stop thinking 'glutes' as one muscle. Today, we're targeting the side butt. Every rep, visualize pulling your hip bone away from your midline. That's the medius working.

Follow B***y By Friday for More B***y Building Hacks