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

Pamela Reif

2,1 M megtekintés178

    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 pamela_rf
    ➞ Food Account 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.

    Közzététel: 21 napja


    1. savi -

      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

    2. Rita Wu

      I swear I saw Jesus...

    3. Mackenzie Uhlenhopp

      Took me five days but I FINALLY didn't put my butt down!

    4. Yules Lestrange

      I threw the books I used as weight right into my face while doing the quick glute bridge 😂 ouch

    5. Sanni R.

      Omg I loved it 😍

    6. Clara Sikor

      Am I the only one who can’t even feel their booty in the end?

    7. Annie Johnston

      What category do people track this as in Apple Watch?

    8. Leanne Chaput

      I’m scared to stand up now ouch

    9. Zed Martín

      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.

    10. bcvbb hyui

      I’m so proud. Finally finished this workout without breaking the rules!! My ass didn’t touch the ground for 13 minutes🥳

    11. Sarah Thompson

      Does anyone know what the first tune is called? It's such a bop

    12. Moha

      I'm just a dude that came to see some ass, thank you so much!

    13. emyF

      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, 😩

      1. bcvbb hyui

        When she laughed and said 'dont take a break', I was like" aah there it is" lol

    14. A 88

      my back after this workout: 💔

    15. Taylor Love

      You got my botty shaking like nokia 3310🥵🥵🥵 i love it though.❤️ thank you pamela

    16. EbbOneMint

      I’m restarting at 4:33 because I put my butt down.

    17. Ekin Su Dikici

      Does it work?

    18. Sara Citgez

      I just broke my back 💔

    19. Mia Regina

      Oh, so I must squeeze my butt the whole workout? I squeeze, release and then squeeze again :o

    20. Helen Tube

      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)

    21. Jorge Nuñez


    22. Anja S

      It is probably knee-friendly but there is no way that it is butt-friendly🥵

    23. TLALIK

      I love this workout 💕💕💕

    24. nieooj gotoy

      When you think you are pretty fit and then she comes up with something like this..hard reality check 💀

    25. kristine celma

      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 ❤️❤️💯👌!

      1. nieooj gotoy

        My booty just died and went to hell.🔥

    26. Mei Ye

      1:32 (because ive learnt the rules 😅)

      1. Mei Ye

        @nieooj gotoy ahhh same i had to go down after the third exercise 😅

      2. nieooj gotoy

        Minute 3 and I am DEAD 😭

    27. Lemon Head

      I can't feel my butt.😝 The best butt work out. Thank you.💗💖

      1. nieooj gotoy


    28. emmanuella anyanwu

      When she laughed and said 'dont take a break', I was like" aah there it is" lol

    29. Sydney Duval

      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.

    30. seeni gzty

      Pamela : keep the butt higher !! Don't give in!! Keep it up!! The music: Bring me down bring me down .... Me: "send help"

    31. OneDirection foreverinourhearts

      me before the workout: Glute Bridges aren't hard .. me after the workout: uhm nevermind

    32. Anna Vanna

      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🙄

    33. Beth :

      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 😊😊

      1. seeni gzty

        Chill, it's not that hard✨

    34. random content

      I thought my butt will burn too much but I guess I am wrong co'z it's my BACK!!!!😭 FUCKING HURT😭😭😭

      1. Ayano aishii

        then you're doing it wrong. you shouldnt feel it in your back

    35. PrettyXxInxXPink01

      This workout had me so conflicted. I LOVED it bc it burns, but I was cursing you out the whole time!! 😂

    36. Li19 Gsl

      Nice but my back is hurting after this workout. Can someone help me? Am I doing something wrong?

    37. Faith Perex

      Now remember you don’t have to use heavy weight go low and then higher 😊

      1. Faith Perex

        Challenge when ready and prepared

    38. mamabilly29

      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...

    39. Noelia Uribe

      This workout is INSANE 🥵

    40. Noelia Uribe

      Minute 3 and I am DEAD 😭

    41. Elisabeth Jackson

      My booty just died and went to hell.🔥

    42. Sanaka

      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

    43. Alex Dono

      I deserve Kim K butt after this 10 min😬

      1. kolim jone

        OMG 🍑[*]

    44. karsen andrews

      my back hurts more than my ass😭

    45. Laura Apfel

      Regeln sind zum brechen da Pam, sorry 🤷🏼‍♀️

    46. Samantha Marban

      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!

    47. Szófia Erdélyi

      Chill, it's not that hard✨

    48. 98quince

      Pamela you are killing me... I love you

    49. Ellysia Haken

      i'm pretty sure Pamela isn't human at this point

    50. Çağla Karaca

      I finished but now ı can’t find my butt

    51. sister james

      does anyone know the name of the first song cause ITS IN MY HEAD HELP

    52. Jessica Wilcox

      is it even possible to follow pam with correct form and no breaks?? holy!

    53. 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? :((

      1. Matylda Mickiewicz

        Pam is using one of these plans I guess

    54. 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 😘🙌🏻💪🏻

    55. Slávka C

      I keep my legs crossed for that 1-leg hold and STILL have trouble keeping it up xD

    56. Zizi

      OMG 🍑[*]

    57. Esra

      it burns.

    58. Marina Ott

      We're dead! We're dead! We survived but we're dead!

    59. 1ursha

      Is this even possible to survive? I mean... My butt is on fire like right after 1 minute of these bridges :')

    60. I-Hsuan Chen

      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!!

    61. Rovena

      I realized that 'a few' is a very different number for me and Pamela

    62. Pippi chan

      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😂😂

      1. 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 ??

    63. Doris world

      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

    64. Natalia Rosas


    65. sparkly xx


    66. bodoti qwiu

      “It seems easy at first” lmao no, it doesn’t 😭

    67. Sophia Evans

      THE hardest booty workout I’ve ever done!! ☠️👌🏻

    68. rhianne kiley

      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

    69. diana doni

      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!! 🥰🥰🥰🥰🥰🥰🥰

      1. 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 ??

      2. bodoti qwiu

        i didnt know that the middle of your butt cheek can hurt.

    70. siya mulge

      Do attend the funeral of my lower back next Saturday. Thanks

    71. Bubblegum B


      1. Bubblegum B

        @Jane Up omggg thank youuu

      2. Jane Up

        I'm so proud of you too! You go queen/king/royalty!!

    72. viiusa 212

      Feels like I'm gonna have a bubble lower back not bubble butt

    73. Julia K

      my forhead is literally dripping and i hear a high note on both ears think im dying

    74. Sarah Keene

      day 1- done

    75. Lindsay Thomas

      After 20 minute booty and inner thigh I don’t know how I’m still moving

    76. Nur Halima

      How did she not take one brake of squeezing he butt??? I took one on the first exercise 😭😭

    77. Lizzi T x

      i got 3 minutes in and my body was like 'how about no'

    78. Cassie

      Pamela: I know this hurts, but I promise, the next one's gonna burn Me: pardon?

    79. Evelin Varga

      Can anyone please suggest good booty bands? Preferably in a pack.

    80. Daniela Wiesinger

      Ich könnt teilweise weinen wenn ich dran denk ich muss es tun weil ichs geil finde wie der Arsch dann brennt aber es ist soooo schrecklich anstrengend und heftig dass man sich echt davor fürchtet 😂🙈

      1. Der Foerster vom Silberwald

        Mein Po war mal verkrampft vom Radfahrn. Eine aeltere Dame klatschte mir hinten drauf bis es besser war, wie peinlich. 🥶😨 Was denkst du ??

    81. just a dude

      Pamela: No breaks me: Yes breaks

      1. Cassie

        Amazing workout 🍑💖

    82. pankhuri mehrotra

      I broke the first rule in the first 3 mins 😭

    83. Kat B

      I started with no weights, terrible form, and needed breaks. Now, I'm doing glute bridges with 10lb weights and can almost make it through without dropping my butt! My booty is going to be property of Pam after this lol

    84. Alexandra Rica

      i didnt know that the middle of your butt cheek can hurt.

    85. Joy

      Gonna try it with TWO booty bands and a 5kg weight. See yall in heaven

    86. Ashlly cisss

      I have a problem with 1- leg bridge . I can not do it 😵😭.

    87. Teresa Lisa

      I read „well done“ instead of „wide hold“ 🥲

    88. Halsowkqnödkebel

      Oh Gott Pamela

    89. Diana Hernandez chable

      La grasita de Pamela cuando se dobla , yo me doblo y se me escurren tres lonjas

    90. Terezie Šandlová

      i really liked glute bridges...I GUESS I DONT ANYMOREEEEE

    91. Jemie Virtudazo

      for this workout i think it should be the blue puma leggings

    92. matia noor raisa

      you know its gonna get real when pam talks you through it

    93. Tania Zepeda

      I love when an exercise really hurts😍🔥

    94. Olivia Ball

      okay who is seeing results?

    95. alisicandreica

      Amazing workout 🍑💖

    96. olympia Calo

      Ok this was by fair the hardest workout I have ever done but totally worth the pain :)

    97. Vasiliki Zlh

      Are you trying to kill us woman?! 😂

    98. Annika Laub

      Anyone knows what the last song is called? I can’t find it

    99. emma. sw

      I think my booty fell off🧐 In any case I can‘t feel him after this🔥