12 MIN CREATIVE BOOTY - magic Glute Activation I knee friendly, no fire hydrants, no squats

One leg front, 3 pulses 3 long, one leg up, other leg to the front... it's like a little dance to shock your glutes in a new way! Use this workout to START or END any Leg Day. It’s packed with creative moves — perfect for all levels, depending on your booty band ♥︎ / Werbung

People always ask me „how do you have a big booty, but no big thighs?“ - parts of it is genetics but(t) I’m also very specific about my Leg Days :D It’s like science! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainly focus on my booty, not my thighs.

My Strategies:
▸ Activation: This is a must (e.g. with a video like this). No matter if I train at home, with bodyweight or in the gym. The best way to make everything you do afterwards target the butt.

▸ Mind-Muscle Connection: Your brain is very powerful. You are stuck with me for 12min anyways, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle.

▸ Supersets: Add any of those movements to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.

▸ Burnout: Add this video to the end of the session. Make it shake!

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You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Booty Pum Vol. 2
- 12min Grow Your Booty
- 10min Bombastic Booty
- 10min 4-Sides Booty Activation
- 12min Side Booty
- 10min Hard But(t) Worth It

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that.

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.

1. ROSÉ, Bruno Mars - APT.
2. Joel Corry - Be Alright
3. Jude York - Those Were The Days
4. CYRIL, maryjo - Still Into You
5. Elderbrook, Vintage Culture - Run

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Business Contact:

unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video

[kittisochaczki]

I absolutely love the color scheme in this video – the white, green, and pink look amazing and are so aesthetically pleasing! Also, the first two tracks, especially the APT, are incredibly motivating!

[BaileyinBloom]

I did a heavy leg day earlier this week that included 200 lbs hip thrusts, and her booty day routine was literally more challenging y'all (oh yeah, AND my glutes are more pumped despite only using a band and significantly smaller weights) 🤯🤯🤯 love you forever, Pam!

[ludzioba]

Pam! I worked out with you for two years and I stopped due to health problems, now I've been back with you the last couple of weeks and I feel so strong and happy again! Thank you for your amazing work, you're a blessing ♥️

[korneliaw]

I love those alleviated exercises! They burn so much. This is another amazing video with stunning colours and cool music. Your workouts are always so enjoyable 🫶🏻💖

[HiTu_]

Been doing her glute activations for 2-3 years and believe me when i say they harder than the actual workout😌

[silviacamacho]

The moves, the music, the fact that I feel I’ve been working out for more than 30 min. Great video!! ❤

[annelitillart]

No fire hydrants, super! But these bench moves burns so much more 🥵😂 Thank you so much for the new great video 😍❤️

[evaakay]

And still you keep coming up with NEW moves!! 👌

[rebekahtonnessen]

Wow this one is GOOD. I have to say, I LOVE the intensity and effectiveness of Pamela's Reif's workout videos. I was involved in sports such as XC, track, soccer and all throughout high school and never realized that many of the issues I was having with burnout and muscle strain were due to muscles that were overcompensating for my weak glutes. I started following Pam's workout videos during covid, and finally figured out how to activate and strengthen my glutes, and it has been a GAME CHANGER in reducing tightness and muscle strain in other parts of my body. Plus, my booty is no longer flat lol:)

[ericaoliveira]

Amazinggg!! ❤ My booty has never cried so much 🤣😍

[maricardomingo]

Never seen this workout to anyone. You’re workout techniques are unbeatable 👏👏👏

[phoenixbreathx]

She never dissapoints with music taste...

[kayleedavenport]

Love the different camera angles
Love the new exercises
Love the burn Thank you, Pam!

[IamSarah-sm]

Loving the music 😭😭😭this just made my whole day! Thank you Pam!❤

[Aga.P]

Wow, it's really creative 😅 i'm so grateful for your workouts and all you do for us ♥️ new workouts are always very motivating 🔥 thank you Pam ♥️

[a.b.]

I just got back to working out after a two month break and I just want to say that I have missed you. 😂 I miss this type of pain lol.

[bee.s.c]

Pamela, this booty workout is a killer. My glutes are burning!

[brittanyohlsen]

One of the reasons I chose you almost 7 years ago is cause I said, "she has a huge booty". And it takes work which is always amazing and fun. You look amazing Pam and now that is a compliment I get a lot from my spouse. Thank you for everything ❤️

[metagamer.]

Yehey so gonna try this for Sunday. Busy life can't wait to go all out again.

[saminathapaliya]

Who else immediately goes to the mirror after the workout to see if their bum has grown after the first day of workout? 😃