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

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lay down on the floor \u0026 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 \u0026 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 pamela_rf
➞ Food Account pamgoesnuts

▸ my Pam App ♥︎ Free workout plans, tips \u0026 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.









Megnézendő videók
Megjegyzés 0   
Анастасия Дарадур
This is too hard 🔥
liana Mink
liana Mink Napja
7 mins in wow good for me welp need an hour break ill be back
liana Mink
liana Mink Napja
I see best results with her but man its painful
- Xiaulau -
- Xiaulau - 2 napja
Does anyone know how long it'll take to see results if i mostly use just this workout everyday?
Leineth lee
Hi it took me about 2 weeks combined with lilly Sabri butt workout. I don't do it daily
keny syahda
keny syahda 3 napja
damn! what a burn of butt is this🥵🔥🔥🔥
Selin Gez
Selin Gez 3 napja
Goldene Regel, Lese dir niemals die Kommentare durch bevor du das workout machst .... oh oh was erwartet mich
Zola Veity
Zola Veity 4 napja
Pam you've helped me achieve my dream body My hamstrings are perfectly toned My abs have a midline My arms have visible muscles and my overall body is in its best shape ever!!!!!
Chloé Guimond
Would need a side booty workout
Steve Paul
Steve Paul 4 napja
What can I say, I don't play by the rules.
Fear Master
Fear Master 5 napja
Ildikó Romanoczki
Damn, Pamela! My booty!!! 😲🥵🔥🔥🔥🔥
meli 6 napja
i think i died
Nilufer 6 napja
love your workouts intensity. Please make 30 min intense knee friendly booty workouts. love from Europe
lena feller
lena feller 6 napja
One specific question,how are her legs not shaking?
Sara C
Sara C 7 napja
Thank you! May I ask if anyone knows Pamela's first song in this video? It's just so bubbly and bright.
Joyful Family
Joyful Family 7 napja
My problem is my lower back hurts so bad the whole time idk why
Aleah B.
Aleah B. 4 napja
Squeeze in your tummy. When you’re on the floor, you lower back should be on the mat.
anelisse lima
anelisse lima 7 napja
OMG! this workout made me feel my inexistent butt!!!
Maja Birch Rasmussen
Pamela: No breaks! Me: YEA! I've got this! .... Pamela: Higher! Me: NO MORE!
Desiree Ramirez
this def set mz Bum on fire! this is my favorite booty exercize you have
Demi Lynn
Demi Lynn 7 napja
Pam: I am sure your butt is burning... me: I can't feel anything anymore..
star dust
star dust 7 napja
Same comments every day
Datrie 8 napja
I owe it to you for my butt. Thank u
Catherine 8 napja
My butt is dead RIP🙏
SI0S Gt 8 napja
Hur skickar man den till edessa?
Xhxdx Hannah
Xhxdx Hannah 8 napja
I think i've just trained my lower back and not my booty lmao
Nana! 8 napja
Will this also grow thighs? I kind of want skinny legs with a big butt not a big butt with big legs lol
C. A.
C. A. 8 napja
Imagine going on a first date and the guy is telling you that he s gonna get your ass on fire. Then you go to his house and he puts this starts exercising and tell you that you have to go with the flow and start exercising too👁👄👁
Gauri Pandey
Gauri Pandey 2 napja
yassmina labdaoui
"I hope your butt is burning" only a compliment when Pamela says it 😂
lauren abbie
lauren abbie 9 napja
can we use this as a glute finisher? xxx
Ariana Bettocchi
I do!
fishcoda 10 napja
I ate a chocolates cookie so I’m here
Rachel 10 napja
does this grow your thighs?
Ruchika Chhetri
Ruchika Chhetri 10 napja
Anna Guevarra
Anna Guevarra 10 napja
I hate ur face huhuuhu
Anna Guevarra
Anna Guevarra 9 napja
Man, her face looks calm msksks
Anu ujin Gerelmaa
lily ann
lily ann 10 napja
Seriously?you dont even get tired and just keep on talking🙈🙈🙈🙈
Sofia Constantinou
Lica Fernandez
Lica Fernandez 12 napja
This is def my fave booty workout! The burn is real and it's knee friendly!
Nadia Kaczynska
Nadia Kaczynska 12 napja
Thảo Anh Phương
I really like the first song she used. Do you guys know the name of it? Please tell me
Mary 10 napja
it’s At the Top of the World by LaKesha Nugent
love you pam
Lesedi Khumo
Lesedi Khumo 13 napja
This was fire Pamela,love from Africa, Botswana 🇧🇼
Rehab Ali
Rehab Ali 13 napja
Trishla Motani
Trishla Motani 13 napja
day 2 week 23, 2021 is a total torcher. please do NOT do this to us pam. this 14-year-old little girl is dead after the workout.. @pamelarief please do not schedule such a workout in further weeks. a little request for pam. I really love you are the plans are very effective. I really enjoy doing them but it was so extream. it gave me results in just a month. thank you so much pam. oh yes! please try songs of BTS in your workout videos too. they are very good. i love them.
Jenn Martinez
Jenn Martinez 14 napja
i couldn’t sit right for days after this
Melanie Raynor
Melanie Raynor 14 napja
Pamela said not to let the butt touch the floor, but she put her butt on the floor while putting the weight back on her hips. Tisk, breaking her own rules.
Lizette Segovia
Lizette Segovia 14 napja
my ass cheeks are dead, but i loves this
Diana 14 napja
pam:good job me:probably doing wrong the whole workout
Elise LC
Elise LC 14 napja
funny how the song at the end says "get down, get down" but you CANNOT 🤣
Luisa 14 napja
*my booty band slowly sliding towards my booty because of all the sweat underneath*
Natalia 14 napja
I'm beginning to wonder whether it was sweat or tears running down my chin.
lauren abbie
lauren abbie 14 napja
has anyone actually completed this all the way through without letting their booty touch the floor? fml absolutely kills me off, i’m taking a break after 40 seconds🤣🥵🥵
Ani es Ami
Ani es Ami 15 napja
Perdón Pamela,pero tuve que poner mi trasero en el piso o definitivamente no quedaría nada de el 🤠👍
Ina 15 napja
I squeeze my buttcheeks until they're about to explode but I have constant pain in the lower back. Tried this without weights once, but that didn't change anything... Any tips? :( #ouchies
cami 9 napja
Try keeping a neutral spine by tightening your core when you're going up, I highly recommend practicing a good form before doing the workout so you can avoid an injury
Merjem Sacirovic
I wanna cry
It's Kathi
It's Kathi 15 napja
Oh god after todays workouts (day 2 of week 23) was this one sooo freaking hard🥵
Martha Salvatore
I’m on week 23 day 2 and I just finished today’s workouts - my neighbors might have called the police because of all the screaming and cursing. Too bad my legs are too shaky to open the door 😂😂🔥🔥
Adrita. 15 napja
not head friendly at all TT i think i gave myself a migraine fuuuuuuc
Chloé Jehl
Chloé Jehl 15 napja
I mean rules are meant to be broken anyway
Dufková Julie
Dufková Julie 15 napja
Why my back burn
Ron Smith
Ron Smith 15 napja
Hay Pam, "Rule # 5".........stop wearing those dang Puma sports bras that make you look "Flat as a Pancake." How about some Breast Bubbles as well as Booty Bubbles. You know someday you are going to need those Mammary Glands to feed babies, so you better take better care of them today. Ask your Mom for a second opinion. Love Ya Little Sister.
Georgia Nicoletti
DAY 2 - week 23 / 2021 doing all these glute bridges after 3 killer workouts, and I just want Pam's bubble butt
Mun 15 napja
No no no..i really didn't enjoying this workout😢its really very hard Pam😖😖
Dila gürbüz
Dila gürbüz 15 napja
My butt my neck my lower back.....
jsnls 15 napja
May i know if doing this workout alone along with some HIIT workouts would make results?
mda loulou
mda loulou 15 napja
Dear Pam, could you please create a 20 Minute Full Body No Jumping Apartment friendly workout?
Vincent 15 napja
If my legw dont burn from this, sexy legs and inner thigh workouts tomorrow I will be very concerned hahhaha
Yulia Chaykovska
the best butt workout i'd ever done!
Megan Cooperstein
My ass fell off
crystal nicole
crystal nicole 16 napja
Love the workouts, girl! Quick suggestion! In videos where you're providing verbal instructions (my fav!), consider turning down the music and/or balancing out the talking points with the music to make it more consistent. Otherwise, I'm finding myself having to constantly turn the volume up and down because the music is suddenly too loud or because I can't hear you speaking. Would REALLY appreciate it!! xo
MagicToaster90 17 napja
I like this exercise because I feel like I'm just laying down, but I'm actually growing a bubble butt!
Francesco Giancipoli
I'm here only to watch this workout
Vivian Parfenov
Vivian Parfenov 18 napja
I guess I choose to die today 🥲
spacetrippy 96
spacetrippy 96 19 napja
Someday i hope i can do this without having to take breaks! Its really great though haha i feel like jello, thanks for the amazing videos you are really inspiring :)
Alexis Brooke
Alexis Brooke 19 napja
her jawline bro 😍 my chin looks like a walrus ass in this position
eve 19 napja
wow i really felt the booty burn w this workout
Maxowin11 19 napja
I know here are Boys I KNOW IT
Racial 19 napja
All my blood flowed to my brain after 1 set of this. 🙂
Shayna Pan
Shayna Pan 20 napja
my butt was burning so much i thought my tailbone was on fire
Hương Cao Nguyễn Diệu
Does anyone feel neck and shoulder sore during this? Is that normal or am i doing it wrong?
cami 9 napja
You might be doing it wrong, watch a tutorial to fix your form so you avoid an injury
TClarke Lubrun
TClarke Lubrun 21 napja
Loved this workout. Definitely felt it in my glutes.
Sherrie 21 napja
What brand of trainers are they? They are lovely!
1234 21 napja
Me acting like I've never heard the rules before so I can catch a break from the previous booty video 👀
hanni nwk
hanni nwk 21 napja
This workout was great!!! 👍🏻
pkropka 21 napja
At the end I was shaking do bad, that pulses were just me trying to hold hips in the air
Ailin Nasibova
Ailin Nasibova 21 napja
İ am done thanks
Zwierzęta Domowe
This is absolutely the hardest woukout for butt I have ever done. I think that it may be harderst on HUtown. 🙆
lEgS ?
lEgS ? 23 napja
This is scary 😟
Ookey Bookey
Ookey Bookey 23 napja
Your voice is so awesome!
Rosa 23 napja
I did not use weights. I did not use the booty band and I cheated, because I HAD TO relax my bottom - and still it felt like my butt cheeks are going to fall off 😂 Danke Pamela für deine Workouts, auch wenn ich immer wieder große Pausen dazwischen habe, motivieren mich deine Videos immer wieder aufs neue 🥰
Dessi Atanasova
Dessi Atanasova 23 napja
This is by far the hardest butt workout on HUtown
Idk wut to do w my life
This is k i l l e r after legday with caroline girvan💀
karii 24 napja
day 1: surprisingly I didnt stop in between. I can definitely feel the muscles and the burning so thats a good sign knowing it worked.
katy jones
katy jones 24 napja
Jesus christ pamela 😳 My arse fell off 🤣
Deidra Frank
Deidra Frank 25 napja
Who else was shook when she started to talk 😂😂
Sohel 25 napja
Am I the only one whose lower back hurt SO much???
Elle G
Elle G 27 napja
when I do these, sometimes my lower back/back waist hurts.....how do I prevent using my lower back....urgh!!
Lisa 21 napja
And also, your back shouldn’t be arched. What Pamela is showing us is her back constantly arched (which results in extremely lower back pain). Your back should always touch the floor after each rep! If you search up Heather Robertson on HUtown, you can see her form for glute bridges
booba 25 napja
Check where your feet are(they should be parallel to your knees) and try lifting yourself with your heels
Cabrini M
Cabrini M 26 napja
Use your booty to lift not your back. That was happening to me too but I stopped using my back so much.
Carlyn van Rijssen
Try squeeeezing your booty
Health & Fitness Expert
Sarah 27 napja
my HAMSTRINGS the day after doing this omygod it hurt to sit on the toilet seat. ma'am this is no beginner routine xD
Jacob Langguth
Jacob Langguth 27 napja
Ready for the most painful ten minutes of my day
Lea S
Lea S 28 napja
She calls it weight I call it 3 liters of oat"milk" in an ugly ass bag
my ass is on fire
OMG! 😂 #shorts
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