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    15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly, no squats, no jumps / No Equipment I Pamela Reif
    World Cup 2026

    15 MIN BOOTY WORKOUT, LOW IMPACT – knee friendly, no squats, no jumps / No Equipment I Pamela Reif



    a “knee friendly” Leg Workout, that doesn’t involve the standard exercises (squats, lunges, ..). If you have bad joints or suffer from knee pain – this workout could work for you! ♥︎ / Anzeige

    It’s super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to
    1) squeeze your butt for every repetition
    2) move your leg with the “strength” of your glutes and not by swinging
    3) don’t release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze “even more” at the upper point of the motion.

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    If you need 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.

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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.

    ➞ Instagram http://www.instagram.com/pamela_rf/

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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. ♥︎
    http://wmg.click/GetActive

    1. Mesto feat. Aloe Blacc – Don’t Worry 0:00 – 2:25
    2. Roddy Ricch feat. Mustard – High Fashion 2:26 – 5:02
    3. Rita Ora – How To Be Lonely 5:03 – 7:52
    4. Ali Gatie, Don Diablo Remix – What If I Told You That I Love You 7:53 – 10:40
    5. Twenty One Pilots – Level Of Concern 10:41 – 14:00
    6. Elderbrook – Numb (VIP Mix) 14:01 – 16:10

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    ➞ Instagram http://www.instagram.com/pamela_rf/
    ➞ Food Account http://www.instagram.com/pamgoesnuts/
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    Business Contact:
    pamela_reif@icloud.com

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    unterstützt durch Warner Music Germany

    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.

    View 35 Comments

    35 Comments

    1. Xénia Koff on

      This is the video thanks to which I got to know Pamela and even after months, this remains my favourite booty workout video on YouTube. Nothing helps me better activate my glutes than this. I find it very helpful that on each set Pamela shows which part of the booty must be working, it helps to remain focused on the muscles during the whole workout. Thank you xxx

    4. guyver441 on

      OK, going to be honest. I'm a fully trained retired soldier and when this video first popped up on youtube for me I thought: "That is a very attractive young lady with an amazing backside. I'm going to watch this and see if I can learn any useful exercises."

      Me after trying the workout she is doing: "That tiny woman is TERRIFYING! Please don't let her hurt me anymore!! 😱"

    11. Szabó Monika on

      This exercise was perfect honestly. I've been so scared to workout, because I've been having a bad headache for two weeks now, and I had to avoid working out, because i was scared it would be worse. It turns out working out even helped it! This was a perfect low impact workout to move my muscles and not make my head hurt more. Thank you!

    20. Alyssa Mosteller on

      2 years of doing this video & it’s still one of my go-to’s! If you are just starting out, don’t lose hope! If you are consistent and keep “practicing to be Pam”, you will be amazed at what your body can do! I just remind myself that I can do anything for 30 seconds!

    25. stella on

      thank you so much for your inspiring videos, you give me motivation to be consistent. i finished all the workout 🙂 i'm so happy, i'm feeling the burn and i can tell this works 🙂

    35. Настасья on

      Thank you so much! It was super useful. 15 min and my muscules are burning + looking at this girl I can say that this technique really works, haha. The shape of the trainer is inspiring!

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