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

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.




  • My new favorite workout :)

    Christina TubbesingChristina TubbesingPřed 7 hodinami
  • Loved it! Please do more workouts with you explaining the exercise 🙌

    novaleeS88novaleeS88Před 10 hodinami
  • First, do Daisy Keech's Quarantine Bubble Butt workout & then this. INSTANT RESULT!!! 🍑

    Steph O.Steph O.Před 15 hodinami
  • soo uhmmm.... does it work?? 😅😅😅😅

    yildiz yyildiz yPřed 20 hodinami
    • yes!! I saw the first results after a very short time

      caqvilecaqvilePřed 11 hodinami
  • 1:30 for the people who have done this a couple of times and don’t need the intro

    Astrid SøvikAstrid SøvikPřed dnem
  • girl lemme tell yall something...This will shake ur legs more than any man could ever

    Charline LolCharline LolPřed dnem
  • id track please!!!!! min 10 it motivates me!!!!!

    Elisa Teresa Sanchez MayoralElisa Teresa Sanchez MayoralPřed dnem
  • 🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 wikwik.site/isty 🅣🅤🅡🅤🅚 🅣🅐🅟🅡🅤🅚 ❷⓿❷❶ !💖🖤❤️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

    Rere ReginaRere ReginaPřed dnem
  • through in this video!

    soiung toiuesoiung toiuePřed dnem
  • This is a really hard exercise but at least I can say that it definitely works. Been doing it every day and I got results really quick✌️

  • 1:34

    싱Před 2 dny
  • Can anybody help: why does my lower back hurt so much? :( doing something wrong?

    IphoneIphonePřed 2 dny
  • i do the exercises wirhout weight in it kills me

    lilly lilchenlilly lilchenPřed 2 dny
  • I will hate the rules about bridges for my entire life

    Delaram DelavarDelaram DelavarPřed 2 dny
  • Can someone please tell what I’m doing wrong my lower back hurts like hell

    Sophia R.Sophia R.Před 2 dny
  • I love it!!! Here a mom of 3 kids, With a bad knee, I just made it and I loved it!! The clock and the music are great on the video! Greetings from the Netherlands 🇳🇱

    Bela Na HolandaBela Na HolandaPřed 2 dny
  • Does anyone the name of the last song? Couldn't find the lyrics on the internet BUT I absolutely fell in love with the song!

    MyLovePaddy18MyLovePaddy18Před 2 dny
  • Newton should have found the gravity not from the falling apple, but from doing 1 leg glute bridge. I mean you can really feel the gravity on ur butt 😭

    christin pedrosachristin pedrosaPřed 2 dny
  • Thank you

    Osoh BayarOsoh BayarPřed 2 dny
  • When you always drop your butt after every single 30 secs but she holds it up there for 13 whole minutes 😀🌚

    Anita RaiAnita RaiPřed 2 dny
  • After this exercise, I literally can’t get up from the mat

    cilia evanscilia evansPřed 2 dny
  • What's the name of the first song godamnit

    SabrinaSabrinaPřed 2 dny
  • Every time I do this workout (everyday) I hate you Every time somebody complements me I love you So basically it’s a love hate relationship 🤣😘

    Gina STGina STPřed 2 dny
  • I cry everythime before this workout (seriously) but its worth it

    Anna Kram.Anna Kram.Před 2 dny
  • Aghhh!!! The way this feels I better see instant results 😭

    Catherine BurnsCatherine BurnsPřed 3 dny
  • Flutes ✨quaking ✨by the 11 exercise

    Grace NewmanGrace NewmanPřed 3 dny
  • My back hurts more than my butt

    Nastja KielNastja KielPřed 3 dny
  • When you think you are pretty fit and then she comes up with something like this..hard reality check 💀

    bouytt guytbouytt guytPřed 3 dny
  • Burn burn buuuuuuurn you are kiiiillling me, but it feels so so good!

    inspired by0816inspired by0816Před 3 dny
  • Just me? Or did anyones lower back hurt that much when they take the weight , after 5 minutes of not lowering my hip it hurts sm

    Sarah. SalvatoreSarah. SalvatorePřed 3 dny
  • in the end there should be WELL HOLD instead of well done

    Sofia LenčéšováSofia LenčéšováPřed 3 dny
  • I hate feet far away bridge... Oww !

    FirenzeFirenzePřed 3 dny
  • does anyone know what booty band she is using? i've been looking for a good one for ages😅

    carl quarknasecarl quarknasePřed 3 dny
    • White Lion Athletics has one of the best booty bands I’ve ever encountered. The heaviest one that I got is called Pink Unicorn (60-105lbs), but they have lighter ones too! 😊

      LisaLisaPřed dnem
  • Haja bunda 😥😥😥

    Jasmine HermesJasmine HermesPřed 3 dny
  • Can’t even do it without weight or booty band lol

    Giannina MolnarGiannina MolnarPřed 3 dny
  • Hi Pamela, love your workouts and style, can I ask what the purple strap is for and whether it makes a difference if you don't have one?

    Fresh Creepypasta NarratorFresh Creepypasta NarratorPřed 3 dny
  • No i really can't do this workout properly 😭

    nathalie dormernathalie dormerPřed 3 dny
  • Amazing! I was able to follow along! Didn't expect I could do this! Thank you so much!

    zoey bunchzoey bunchPřed 3 dny
  • After this workout, my lower back hurts more than the booty, I don't know if I did something wrong or not😅

    Larisa ReitLarisa ReitPřed 3 dny
  • More❤️

    iga cziga czPřed 3 dny

    louane golettolouane golettoPřed 3 dny
  • Oh dude I did this with a 5kg dumbbell😅

    Sarah 282Sarah 282Před 3 dny
  • Oh dude I did this with a 5kg dumbell😅

    Sarah 282Sarah 282Před 3 dny
  • Fire 🔥 thanks for a fiery butt workout

    Nataly ParkNataly ParkPřed 4 dny
  • Ok i almost die

    Dulce Regina Vega NavarroDulce Regina Vega NavarroPřed 4 dny
  • When you think you are pretty fit and then she comes up with something like this..hard reality check 💀

    Rock girlRock girlPřed 4 dny
  • Esta mujer está loca 😖😵😵

    Ariadna Geraldine ZayasAriadna Geraldine ZayasPřed 4 dny
  • This just unlocked a new level of pain

    Sara El HolouanySara El HolouanyPřed 4 dny
  • The booty power

    Émilie BernierÉmilie BernierPřed 4 dny
    • even finish this 😰

      Rock girlRock girlPřed 4 dny
  • Anyone having lower back pain while doing this?

    Marina MMarina MPřed 4 dny
    • I thought i was the only one

      Regina GarcíaRegina GarcíaPřed 4 dny
  • I hope you UPS enyoied......🤣🤣

    Terezka ReichwalderovaTerezka ReichwalderovaPřed 4 dny
  • Meine Knie tuen manchmal mehr weh, als mein booty, warum? 🤯😅

    lila waleweinlila waleweinPřed 4 dny
  • Pam: Give it all you got! Me: I have nothing left!

    Katharina XyzKatharina XyzPřed 4 dny
  • I couldn't take this one.. hahahah at least I tried

    Beatrice BalestraBeatrice BalestraPřed 4 dny
  • I mean yes. But no

    sara orhtsara orhtPřed 4 dny
  • Mental preparation first for today!

    Flavia FröhlichFlavia FröhlichPřed 4 dny
  • Can i do this workout during my period?

    clara claraclara claraPřed 4 dny
    • @Giannina Molnar thank you♥️

      clara claraclara claraPřed 3 dny
    • Yes

      Giannina MolnarGiannina MolnarPřed 3 dny
  • 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) 😂

    Sera AksoyogluSera AksoyogluPřed 4 dny
  • Does anyone else feel like their lower back is gonna snap in two when doing this workout 😅?

    AliaslsailAAliaslsailAPřed 4 dny
  • Impossible to keep my butt up especially when the song at the end tells me to get doooooown get dooown get doooown get dooooooown

    Maria KMaria KPřed 4 dny
  • I hope the reader grows a peach so large the entire state of Florida starts quaking. amen!

    vanitiwwvanitiwwPřed 4 dny
  • 🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 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

    Hottt HmmmHottt HmmmPřed 4 dny
  • 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"

    Katerina S.V.Katerina S.V.Před 4 dny
  • 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 😰

    Cvety IlievaCvety IlievaPřed 4 dny
  • I was going strong suddenly I felt the pain in my left waist and couldn't do the left side properly

    Shrya KhadkaShrya KhadkaPřed 4 dny
  • Verry goot videos wow perfekt

    Arilda EleziArilda EleziPřed 4 dny
  • Pamela : keep the butt higher !! Don't give in!! Keep it up!! The music: Bring me down bring me down .... Me: "send help"

    oiuet souiuoiuet souiuPřed 4 dny
  • I struggled so much today🥺

    TenshiTenshiPřed 5 dny
  • That last wide hold is heavenly

    tankyuwutankyuwuPřed 5 dny
  • This is what the players in Dortmund need!!!

    LucasLucasPřed 5 dny
    • my back after this workout: 💔

      oiuet souiuoiuet souiuPřed 4 dny
  • 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

    savi -savi -Před 5 dny
  • I swear I saw Jesus...

    Rita WuRita WuPřed 5 dny
  • Took me five days but I FINALLY didn't put my butt down!

    Mackenzie UhlenhoppMackenzie UhlenhoppPřed 5 dny
  • I threw the books I used as weight right into my face while doing the quick glute bridge 😂 ouch

    Yules LestrangeYules LestrangePřed 5 dny
    • 🤣🤣🤣

      Bára NovotnáBára NovotnáPřed 2 dny
  • Omg I loved it 😍

    Sanni R.Sanni R.Před 5 dny
  • Am I the only one who can’t even feel their booty in the end?

    Clara SikorClara SikorPřed 5 dny
  • What category do people track this as in Apple Watch?

    Annie JohnstonAnnie JohnstonPřed 5 dny
  • I’m scared to stand up now ouch

    Leanne ChaputLeanne ChaputPřed 5 dny
  • 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.

    Zed MartínZed MartínPřed 5 dny
  • I’m so proud. Finally finished this workout without breaking the rules!! My ass didn’t touch the ground for 13 minutes🥳

    bcvbb hyuibcvbb hyuiPřed 5 dny
  • Does anyone know what the first tune is called? It's such a bop

    Sarah ThompsonSarah ThompsonPřed 5 dny
  • I'm just a dude that came to see some ass, thank you so much!

    MohaMohaPřed 5 dny
  • 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, 😩

    emyFemyFPřed 6 dny
    • When she laughed and said 'dont take a break', I was like" aah there it is" lol

      bcvbb hyuibcvbb hyuiPřed 5 dny
  • my back after this workout: 💔

    A 88A 88Před 6 dny
  • You got my botty shaking like nokia 3310🥵🥵🥵 i love it though.❤️ thank you pamela

    Taylor LoveTaylor LovePřed 6 dny
  • Does it work?

    Ekin Su DikiciEkin Su DikiciPřed 6 dny
  • I just broke my back 💔

    Sara CitgezSara CitgezPřed 6 dny
  • Oh, so I must squeeze my butt the whole workout? I squeeze, release and then squeeze again :o

    Mia ReginaMia ReginaPřed 6 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)

    Helen TubeHelen TubePřed 6 dny
  • 😄😄😃😃🙄🙄☹️☹️😆😆😆😍😍😇😇😍😋😋😝🤐🤐😝🤩😛😛🤪

    Jorge NuñezJorge NuñezPřed 6 dny
  • It is probably knee-friendly but there is no way that it is butt-friendly🥵

    Anja SAnja SPřed 6 dny
  • I love this workout 💕💕💕

    TLALIKTLALIKPřed 7 dny
  • When you think you are pretty fit and then she comes up with something like this..hard reality check 💀

    nieooj gotoynieooj gotoyPřed 7 dny
    • did u really just copy and paste a comment? the original one is literally right on top of yours 😂

      Xtra gumXtra gumPřed 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 ❤️❤️💯👌!

    kristine celmakristine celmaPřed 7 dny
    • My booty just died and went to hell.🔥

      nieooj gotoynieooj gotoyPřed 6 dny
  • 1:32 (because ive learnt the rules 😅)

    Mei YeMei YePřed 7 dny
    • @nieooj gotoy ahhh same i had to go down after the third exercise 😅

      Mei YeMei YePřed 6 dny
    • Minute 3 and I am DEAD 😭

      nieooj gotoynieooj gotoyPřed 6 dny
  • I can't feel my butt.😝 The best butt work out. Thank you.💗💖

    Lemon HeadLemon HeadPřed 8 dny
    • workout

      nieooj gotoynieooj gotoyPřed 7 dny
  • When she laughed and said 'dont take a break', I was like" aah there it is" lol

    emmanuella anyanwuemmanuella anyanwuPřed 8 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.

    Sydney DuvalSydney DuvalPřed 8 dny