15 MIN BOOTY WORKOUT, LOW IMPACT – knee friendly, no squats, no jumps / No Equipment I Pamela Reif [MTV]

a “knee friendly” Leg Workout, that doesn’t involve the standard exercises (squats, lunges, ..). If you have bad joints or suffer from knee pain – this workout could work for you! ♥︎ / Anzeige

It’s super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt for every repetition
2) move your leg with the “strength” of your glutes and not by swinging
3) don’t release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze “even more” at the upper point of the motion.


If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble “Workout Plans” for that.

➞ Instagram http://www.instagram.com/pamela_rf/


▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Mesto feat. Aloe Blacc – Don’t Worry 0:00 – 2:25
2. Roddy Ricch feat. Mustard – High Fashion 2:26 – 5:02
3. Rita Ora – How To Be Lonely 5:03 – 7:52
4. Ali Gatie, Don Diablo Remix – What If I Told You That I Love You 7:53 – 10:40
5. Twenty One Pilots – Level Of Concern 10:41 – 14:00
6. Elderbrook – Numb (VIP Mix) 14:01 – 16:10


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

Business Contact:
[email protected]

unterstützt durch Warner Music Germany

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.

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  1. I don't know what I'm doing wrong but I feel like with those exercises I don't train anything at all?? Most of the time I did squats instead because I didn't feel any sort of pain or even tension at the spots she pointed at… does somebody know what I'm doing wrong? 🙁

  2. I want you to know that this is the first butt workout I’ve ever done and I was shitting farting crying screaming. I cussed at you so much ? and at the end I yelled at my bf like “SHE DID ALL THAT WITH FULL HAIR AND MAKEUP TOO WTF” I have a long way to go ? I applaud you girl ?

  3. Ok so there’s only two booty workouts I’ve been doing religiously for like a month now and this is one of them, actually the first one I started doing and holy crap it works. Guys, I’ve literally ALWAYS had a flat butt since I stopped sports and starting having kids and now I actually have a nice rounded booty. It’s not huge or even close to hers in the video but it has so changed my butt and I’m really thankful for this vid. I do it 3-4x a week. For all the flat booty girls, ITS POSSIBLE!!

  4. I started to make Pamela's beginner workout plan, but I'm really struggling, I think this video is quite difficult for a beginner. I couldn't do all the exercises, my motivation dropped a little 🙁