10 MIN BUBBLE BUTT - Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment

Pamela Reif
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lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung
Can I fill 10min with ONLY Glute Bridges? HELL YES.
We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :)
You will like this workout, if you...
- like glute bridges :D we do them in ALL kinds of variations today!
- want to grow your bubble butt
- need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..)
- want to END your leg day with a BANG and totally kill your booty :D
- have bad joints or knee pain
- don't feel like jumping or sweating. Everything is down on the floor :)
▸ I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)
▸ I also added a resistance band. This is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)
▸ 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 instagram.com/pamela_rf/
➞ Food Account instagram.com/pamgoesnuts/
▸ my Pam App ♥︎ Free workout plans, tips & recipes:

Business Contact:
Music by Epidemicsounds.com
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.


čas přidán


22. 03. 2021





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Komentáře 98
Marina M
Marina M Před 36 minutami
Anyone having lower back pain while doing this?
Terezka Reichwalderova
I hope you UPS enyoied......🤣🤣
lila walewein
lila walewein Před hodinou
Meine Knie tuen manchmal mehr weh, als mein booty, warum? 🤯😅
Katharina Xyz
Katharina Xyz Před hodinou
Pam: Give it all you got! Me: I have nothing left!
Beatrice Balestra
Beatrice Balestra Před hodinou
I couldn't take this one.. hahahah at least I tried
sara orht
sara orht Před hodinou
I mean yes. But no
Flavia Fröhlich
Flavia Fröhlich Před 2 hodinami
Mental preparation first for today!
clara clara
clara clara Před 2 hodinami
Can i do this workout during my period?
Sera Aksoyoglu
Sera Aksoyoglu Před 3 hodinami
Is it just me or is there anyone else whose arms are also very sore after the workout from holding the weights (in my case 3 large books) 😂
AliaslsailA Před 4 hodinami
Does anyone else feel like their back is gonna snap in two when doin this workout 😅?
Maria K
Maria K Před 4 hodinami
Impossible to keep my butt up especially when the song at the end tells me to get doooooown get dooown get doooown get dooooooown
vanitiww Před 4 hodinami
I hope the reader grows a peach so large the entire state of Florida starts quaking. amen!
Hottt Hmmm
Hottt Hmmm Před 5 hodinami
🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候
Katerina S.V.
Katerina S.V. Před 6 hodinami
My legs hurt in places I didn't know they can, yet I come back to this video for every workout. I'm holding on that word "efficient"
Cvety Ilieva
Cvety Ilieva Před 8 hodinami
Okay, am I the only one who thinks this is her hardest workout yet? I’ve been working out with Pam since March 2020 and thought I was getting used to the intensity but I couldn’t even finish this 😰
Shrya Khadka
Shrya Khadka Před 9 hodinami
I was going strong suddenly I felt the pain in my left waist and couldn't do the left side properly
Arilda Elezi
Arilda Elezi Před 9 hodinami
Verry goot videos wow perfekt
oiuet souiu
oiuet souiu Před 12 hodinami
Pamela : keep the butt higher !! Don't give in!! Keep it up!! The music: Bring me down bring me down .... Me: "send help"
Tenshi Před 13 hodinami
I struggled so much today🥺
tankyuwu Před 18 hodinami
That last wide hold is heavenly
Lucas Před 22 hodinami
This is what the players in Dortmund need!!!
oiuet souiu
oiuet souiu Před 12 hodinami
my back after this workout: 💔
savi -
savi - Před 23 hodinami
Pamela es gibt keinen side booty!!!!! Es gibt drei po muskeln und keiner davon ist an der „seite“ deswegen gibt es ja auch hip dips
Rita Wu
Rita Wu Před dnem
I swear I saw Jesus...
Mackenzie Uhlenhopp
Took me five days but I FINALLY didn't put my butt down!
Yules Lestrange
Yules Lestrange Před dnem
I threw the books I used as weight right into my face while doing the quick glute bridge 😂 ouch
Sanni R.
Sanni R. Před dnem
Omg I loved it 😍
Clara Sikor
Clara Sikor Před dnem
Am I the only one who can’t even feel their booty in the end?
Annie Johnston
Annie Johnston Před dnem
What category do people track this as in Apple Watch?
Leanne Chaput
Leanne Chaput Před dnem
I’m scared to stand up now ouch
Zed Martín
Zed Martín Před dnem
It was just hell, but very effective l mean. I did three circles of this and l agree with all of you guys that the word "intense" was missing here.
bcvbb hyui
bcvbb hyui Před dnem
I’m so proud. Finally finished this workout without breaking the rules!! My ass didn’t touch the ground for 13 minutes🥳
Sarah Thompson
Sarah Thompson Před dnem
Does anyone know what the first tune is called? It's such a bop
Moha Před dnem
I'm just a dude that came to see some ass, thank you so much!
emyF Před dnem
I clicked bcuz it said knee friendly.. Bcuz I can't work those down on all 4 moves bcuz it hurts my knees and wrists.. But hell no this is all hip thrusts/bridges w no break in between, 😩
bcvbb hyui
bcvbb hyui Před dnem
When she laughed and said 'dont take a break', I was like" aah there it is" lol
A 88
A 88 Před dnem
my back after this workout: 💔
Taylor Love
Taylor Love Před dnem
You got my botty shaking like nokia 3310🥵🥵🥵 i love it though.❤️ thank you pamela
EbbOneMint Před dnem
I’m restarting at 4:33 because I put my butt down.
Ekin Su Dikici
Ekin Su Dikici Před 2 dny
Does it work?
Sara Citgez
Sara Citgez Před 2 dny
I just broke my back 💔
Mia Regina
Mia Regina Před 2 dny
Oh, so I must squeeze my butt the whole workout? I squeeze, release and then squeeze again :o
Helen Tube
Helen Tube Před 2 dny
I put it in my weekly plan 2 times a week and I saw great results,i think it is the most effective booty workout(I will continue)
Jorge Nuñez
Jorge Nuñez Před 2 dny
Anja S
Anja S Před 2 dny
It is probably knee-friendly but there is no way that it is butt-friendly🥵
TLALIK Před 3 dny
I love this workout 💕💕💕
nieooj gotoy
nieooj gotoy Před 3 dny
When you think you are pretty fit and then she comes up with something like this..hard reality check 💀
kristine celma
kristine celma Před 3 dny
Fantastic booty exercises 👍. Halfway l wanted to give up😂, my muscles were on fire🤣🔥💪👌.no pain - no 🍑gain 👍💯. Thank you for these work out videos ❤️❤️💯👌!
nieooj gotoy
nieooj gotoy Před 2 dny
My booty just died and went to hell.🔥
Mei Ye
Mei Ye Před 3 dny
1:32 (because ive learnt the rules 😅)
Mei Ye
Mei Ye Před 2 dny
@nieooj gotoy ahhh same i had to go down after the third exercise 😅
nieooj gotoy
nieooj gotoy Před 2 dny
Minute 3 and I am DEAD 😭
Lemon Head
Lemon Head Před 3 dny
I can't feel my butt.😝 The best butt work out. Thank you.💗💖
nieooj gotoy
nieooj gotoy Před 3 dny
emmanuella anyanwu
emmanuella anyanwu Před 3 dny
When she laughed and said 'dont take a break', I was like" aah there it is" lol
Sydney Duval
Sydney Duval Před 3 dny
I don't think I've ever managed to push myself that hard ever. I couldn't even make it through completely. I have never felt that sore midworkout, nor have I ever been so close to crying. I love Pamela's workouts so damn much, she really does know how to give an intense workout.
seeni gzty
seeni gzty Před 3 dny
Pamela : keep the butt higher !! Don't give in!! Keep it up!! The music: Bring me down bring me down .... Me: "send help"
OneDirection foreverinourhearts
me before the workout: Glute Bridges aren't hard .. me after the workout: uhm nevermind
Anna Vanna
Anna Vanna Před 4 dny
Да, интересно было бы,если у нас в залах таким томным голосом говорили бы тренера ... Такое ощущение будто ты думаешь во время упражнений совсем о другом, хотя у вас молодых тёлок это у всех прослеживается🙄
Beth :
Beth : Před 4 dny
I love these videos where you explain the exercises! It reminds me to keep my form good so I always feel they’re more effective 😊😊
seeni gzty
seeni gzty Před 3 dny
Chill, it's not that hard✨
random content
random content Před 4 dny
I thought my butt will burn too much but I guess I am wrong co'z it's my BACK!!!!😭 FUCKING HURT😭😭😭
Ayano aishii
Ayano aishii Před 2 dny
then you're doing it wrong. you shouldnt feel it in your back
PrettyXxInxXPink01 Před 4 dny
This workout had me so conflicted. I LOVED it bc it burns, but I was cursing you out the whole time!! 😂
Li19 Gsl
Li19 Gsl Před 4 dny
Nice but my back is hurting after this workout. Can someone help me? Am I doing something wrong?
Faith Perex
Faith Perex Před 4 dny
Now remember you don’t have to use heavy weight go low and then higher 😊
Faith Perex
Faith Perex Před 4 dny
Challenge when ready and prepared
mamabilly29 Před 4 dny
Thank you, pam, for creating this workout 😘 i ve been following your 45 min workout plan for 8 months. Next week will be ramadhan. But i will still do the workout. may be ill just do the 30 minutes plan or beginner one. But im so determined to keep working out while fasting. Wish me luck everyone...
Noelia Uribe
Noelia Uribe Před 4 dny
This workout is INSANE 🥵
Noelia Uribe
Noelia Uribe Před 4 dny
Minute 3 and I am DEAD 😭
Elisabeth Jackson
Elisabeth Jackson Před 4 dny
My booty just died and went to hell.🔥
Sanaka Před 4 dny
Fourth time doing this and I finally was able to do it without pause! But my back is still killing me :D Wonder how many times it will take for this to dissapear :D But really good workout
Alex Dono
Alex Dono Před 4 dny
I deserve Kim K butt after this 10 min😬
kolim jone
kolim jone Před 4 dny
OMG 🍑[*]
karsen andrews
karsen andrews Před 4 dny
my back hurts more than my ass😭
Laura Apfel
Laura Apfel Před 5 dny
Regeln sind zum brechen da Pam, sorry 🤷🏼‍♀️
Samantha Marban
Samantha Marban Před 5 dny
DUDE shout out to this girl! im so picky about who i watch workout videos from youtube. I hate the annoying extremely bubbly fake girls on here, maybe im to serious but this girl delivers quality and gets STRAIGHT to he point of the workout. i have trouble activating my glutes bc im quad dominant. her videos are IT!
Szófia Erdélyi
Szófia Erdélyi Před 5 dny
Chill, it's not that hard✨
98quince Před 5 dny
Pamela you are killing me... I love you
Ellysia Haken
Ellysia Haken Před 5 dny
i'm pretty sure Pamela isn't human at this point
Çağla Karaca
Çağla Karaca Před 5 dny
I finished but now ı can’t find my butt
sister james
sister james Před 5 dny
does anyone know the name of the first song cause ITS IN MY HEAD HELP
Jessica Wilcox
Jessica Wilcox Před 5 dny
is it even possible to follow pam with correct form and no breaks?? holy!
Gabriela Sofía Carrión Cuenca
Hi, please help, i started doing the "what's pam doing" workouts but they disappeared from my app and now there are just the regular plans, does somebody have the pam routine? :((
Matylda Mickiewicz
Matylda Mickiewicz Před 4 dny
Pam is using one of these plans I guess
Pineapple Beauty Aesthetics
Hello, maybe there are many people here who feel insecure about their body, if I felt I did too, but then I realized that it does not matter even a% 0.1 of what we are, God made us in the image and likeness, we made us worth the same no matter how you are, God loves you and made you perfect for that same reason you should love yourself you were a creation of God and if you say that you do not love yourself it means that you are saying that God does not love you and did not leave his creation but that is a lie because we are all perfect and no one should feel insecure, so from now on love yourself and save your bad comments that we all import here 😘🙌🏻💪🏻
Slávka C
Slávka C Před 5 dny
I keep my legs crossed for that 1-leg hold and STILL have trouble keeping it up xD
Zizi Před 6 dny
OMG 🍑[*]
Esra Před 6 dny
it burns.
Marina Ott
Marina Ott Před 6 dny
We're dead! We're dead! We survived but we're dead!
1ursha Před 6 dny
Is this even possible to survive? I mean... My butt is on fire like right after 1 minute of these bridges :')
I-Hsuan Chen
I-Hsuan Chen Před 6 dny
After doing workouts with Pam for two months (4 videos a day nonstop), I finally feel the burn in my butt with this video!! Hope my tiny 32” butt can grow bigger!!
Rovena Před 6 dny
I realized that 'a few' is a very different number for me and Pamela
Pippi chan
Pippi chan Před 6 dny
been doing this for 3 days and just wanna tell u guys that my butt is rounder and more lifted 😍 I felt it was hard on the first day but today (3rd day) I feel it's easier to do. doing this with 3kg weight and super heavy resistance band (it's the only one I have). I might add more weight every week and will be doing this for at least a month. hope I won't feel lazy later😂😂
Der Foerster vom Silberwald
Ha, my butt was cramped from cycling. An older woman hit me on my butt, till it was better. 🥵😡 It seems me weird, what do you think ??
Doris world
Doris world Před 6 dny
Guys, it's super okay if you did the workout without the weight and also if you have breaks. Pamela is profesional trainer and you are doing soo good! Don't give up! One day you will do it with weight and also without breaks
Natalia Rosas
Natalia Rosas Před 6 dny
sparkly xx
sparkly xx Před 6 dny
bodoti qwiu
bodoti qwiu Před 6 dny
“It seems easy at first” lmao no, it doesn’t 😭
Sophia Evans
Sophia Evans Před 6 dny
THE hardest booty workout I’ve ever done!! ☠️👌🏻
rhianne kiley
rhianne kiley Před 6 dny
No joke this is one of if not the hardest booty workouts I've ever done and that's being compared to 30+ minute ones, thanks Pamela
diana doni
diana doni Před 6 dny
I can honestly say I now have a Pamela butt. There was swearing and a lot of sweat along the way 🤫 Thank you Pam for being more than an inspiration! I cannot tell you enough how much I admire you!! 🥰🥰🥰🥰🥰🥰🥰
Der Foerster vom Silberwald
@bodoti qwiu My butt was cramped from cycling. An older woman hit me on my bottom, till it was better. 😰😡 It seems me weird, what do you think ??
bodoti qwiu
bodoti qwiu Před 6 dny
i didnt know that the middle of your butt cheek can hurt.
siya mulge
siya mulge Před 6 dny
Do attend the funeral of my lower back next Saturday. Thanks
Bubblegum B
Bubblegum B Před 6 dny
Bubblegum B
Bubblegum B Před 4 dny
@Jane Up omggg thank youuu
Jane Up
Jane Up Před 5 dny
I'm so proud of you too! You go queen/king/royalty!!
viiusa 212
viiusa 212 Před 7 dny
Feels like I'm gonna have a bubble lower back not bubble butt
Julia K
Julia K Před 7 dny
my forhead is literally dripping and i hear a high note on both ears think im dying
Sarah Keene
Sarah Keene Před 7 dny
day 1- done
Lindsay Thomas
Lindsay Thomas Před 7 dny
After 20 minute booty and inner thigh I don’t know how I’m still moving
Nur Halima
Nur Halima Před 7 dny
How did she not take one brake of squeezing he butt??? I took one on the first exercise 😭😭
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