12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation, no squats, knee friendly I Pamela Reif

5 seconds and i already can't anymore

If you couple these with heavy lifting throughout the week- you’ll actually see a difference! These eventually become an activation warmup and not a full workout.

Eat 1g protein per 1lb of bodyweight and progressively overload by lifting weights.

Our bodies know muscles are expensive. So, your body will only lean out and grow right muscles if it knows it’s going to NEED to lift heavy weights.

Pamela’s workouts are great for activation before lifting weights.

Sincerely, FINALLY going from 25% body fat to 18% body fat and finally getting abs

How often should we exercise?

9/6/2023

⭐⭐⭐⭐

⭐⭐⭐⭐

Best glutes workout EVER 💪🏻❤️

These workouts ain't just for women, I do them myself and they work for men too.
Sometimes doing the smaller/isolated workouts really help the bigger compound ones like deadlifts and squats.

Thanks for the nice workout

im a guy not gonna lie it felt good to do.

Pamela, when i do some of the exercises, i feel a strain on my lower back. Im sqeezong my glutes during all the exercises so i dont think it will be that. Got any tips?

The best revenge is showing them what you are capable of.

Can someone pls suggest what length of the loop band to use and what should be the resistance ?? I'm doing Pam's workouts for 2 months now but totally new to using booty bands. Pls help 🙏🏻

This will forever be my favorite booty workout!!! ❤

i could only feel it in my lower back ☹️

6/16
お尻が綺麗になりそう！弛んだお尻とおさらばできそう！

I just came across your videos and I LOVE IT. No long intros, straight to the point and they burn. Good job!

How many times should I do this? Because I don't have so much time, so I just workout 15 minutes for 3/4 days a week. Is it enough?

idk if im doing anything wrong but my back is killing me now

Hey i wanna grow my butt, but i don't wanna grow my thigh as well, is this the right workout guys? Because i tried so many wrongs workout for booty that grow my legs and honestly i don't want that, I'm insicure of my legs so do yall recommend it? (sorry for my bad english)

I have been doing this workout frequenlty in the past 3 years, but without booty band.
Today I tried it w/ booty band, well that's another level!!!

this video's been burning my butt for 3 years

Finally I'm able to finish your workout without sweat to much 🥺 thanks all for your videos Pam!!

guys please tell me if this workout gives you big thigh,i’m so insecure about my inner thigh and i don’t wanna do the wrong exercise (sorry for my english,it’s not my first language)

Great video!!

didn't know booty can scream now i do

the biggest mistake i made was doing this after leg day the day before

Best pam workout

It seems simple, but burns as hell omg ?

I often do workouts for glutes. Doing the one I felt nothing 😟 did I do something wrong or the workout is already too easy for me?

juesucola casi fallesco 😭😭

Think I died a little, ouch 😉(although my son says he think it was alot 🤣 Love your booty workouts, thank you so much!

日本人です🇯🇵お尻が無くなりそうになりました…この動画を見ている皆さん一緒に頑張りましょう!!パメラさん応援しています!!

I die😢❤

What was that?????? So hard! 😐😂😂 Thank you so much! Awesome!

❤

if u love the burning pain this one for u fr 😻😻

❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ ❤️ 💋😍

Thank you Pamela my queen!

Day 1

I did it so many times that already know the timing for the camera’s zoom in the end
Week 9, 2023 (Tuesday)

Does this exercise burn the inner thigh?

I’ve done all your workout. And I’m so fucking proud of mysel😂 it’s so hard and I feel like giving up but I just can’t cos after the you finished one workout you can’t stop yourself and that satisfying feeling an intense workout. Thank you pam 🥰

Please tell me that I'm not the only one reading comments during the glute Bridge workouts 😂

i cant do the last 3 frogs...

Better than porn.