If you want to grow + shape your BOOTY, it’s super duper important to activate those muscles properly & feeeeel them working. A good question is always: when doing squats – does your BOOTY burn or do you only feel your THIGHS? / Anzeige
Those exercises are amazing to target your glutes and really set them on FIRE. I get the best results when I add a resistance band / booty band around my thighs. This forces the sides of my butt to work even harder & reminds me every second of those 10 minutes to engage my booty properly 😀
You can also perform this workout without the band .. but I would really recommend you try it with one 🙂
I do this routine at home or BEFORE I have a leg day with weights. Also for heavy squats, deadlifts, etc: I always make sure I do a booty activation session beforehand, so I hit the muscles in the right way.
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♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:
1. Training legs is a lot about the mind-muscle connection. I always try to THINK about the muscle I want to work on (e.g. booty) and concentrate 100% on using this exact muscle when performing a movement.
You can do a squat without thinking about anything .. but you can also do a squat, pushing through your heel, pushing your knees outwards, using the strength of your butt on the way up & finally: SQUEEZE the butt cheeks at the top position.
2. For all Squats: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.
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If you need more 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.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my Ab Workouts, Upper Body Routines or HIIT Videos.
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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.
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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. Forest Blakk, Vize Remix – Put Your Hands Up 0:00 – 2:32
2. Tones And I – Bad Child 2:37 – 6:12
3. Bazzi – Young & Alive 6:13 – 8:51
4. Intelligency – August 8:52 – 11:39
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Business Contact:
pamela_reif@icloud.com
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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.
29 comments
It’s my firs time to use resistance band and bruh it’s killing me!! 🥲
thank you very much, you are the best!!!
Why did I choose this one when I have the glute bridge burnout last 😥😵🤡🔥💦💀
I love this hurt 😍
I never feel squats in my booty😳
Anyone with a flat bum got any results from this? <_< PLS motivate me
I take a long break since I just got my covid shot and now I started to workout again slowly I straight to this workout not realizing when I'm fit it almost get me dead. So yeah im doo.m
Just keep swimming 🐟
WOW!! Crazy good workout
did anyone else just casually die in the first 2 mins or was it just me ;-;
This workout after cycling is so bomb (butt bomb)
Superb
Is it 3:02am… yes
Am I watching this whilst in bed… yes
Am I going to do this… no probably not
If I do I will update and if I don’t then I’ve died
Update: 3:06am and I’ve decided I like my small butt as it is
my legs fell off after the first 30 seconds
I’ve never felt the burn in my glutes before! Thank you so much! Definitely doing this before every glute and quad work out!
This is the most I've ever sweat in a workout 😩
does anyone know where i can buy the purple band she uses?
It hurt a lot i couldnt do the last two for my pubic region it hurt, but i will keep trying
Is it just me or the final song seems unbelievably delightful haha🥳
Why does this burn worse in 10 minutes than some 40 minute workouts I do? 🥺
Sorry can someone tell me what is this kind of shoes she were? Please! I know that is Puma but I can't find this model.😓
WOW!!! Mega good work out!!!!!
Every time I do these types of booty activation exercises, I feel my hamstrings on fire, even more than the booty area. What am I doing wrong?
How can I get those shoes?
this workout is so intense that afterwards even the 10min booty burn feels easy
Wow! What a workout!!
Love it!
I LOVE YOU MORES.BABY
Megan: ''Hotter''
Hopi: ''Sweeter''
Joonie: ''Cooler''
Yoongi: ''Butter''
Жизнь, как красивая мелодия, только песни перепутались.*I LOVE YOU* MORES.BABY
Megan: ''Hotter''
Hopi: ''Sweeter''
Joonie: ''Cooler''
Yoongi: ''Butter''
Жизнь, как красивая мелодия, только песни перепутались.*I LOVE YOU* MORES.BABY
Megan: ''Hotter''
Hopi: ''Sweeter''
Joonie: ''Cooler''
Yoongi: ''Butter''
Жизнь, как красивая мелодия, только песни перепутались.
I always thought she was just superwoman until I did this with a light resistance band and realized my band was just wayyyy too tight.