Fitness Workouts

BEST Fitness Workouts from around the World

Fitness Workouts

BEST Fitness Workouts from around the World

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

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


a knee friendly Booty Activation Workout, that doesn’t involve any squats, lunges or jumps.
This way, we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige

If you …
– only feel your thighs burning during squats
– have troubles with isolating your butt muscles
– have bad joints or
– suffer from knee pain
… this workout could work for you! ♥︎ let’s make those stubborn glutes burn & grow!


Adding a resistance band 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 🙂

It took me soooo long to make this workout a “killer” routine haha .. I always felt like the burn is not intense enough, so tried it over and over again, searching for better combinations and exercises. But now, we definitely have a killer routine which makes my butt cheeks shakeeee haha!!


It’s super important that you pay attention to those “rules”:
1) squeeze your butt for every repetition
2) move your leg with the “strength” of your glutes and think about your butt cheeks leading every movement
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 HOLD the tension during the entire movement and squeeze “even more” at the upper point of the motion.


If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


▸ 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


You can always find all songs in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. OutCry – Tell me Why (feat. Natasha Grano) 0:00 – 2:39
2. Crazy Cousinz – Outline (feat. Julie Bergan) 2:40 – 6:02
3. Diplo & Sidepiece – On My Mind (Purple Disco Machine Remix) 6:03 – 8:51
4. Nikki Vianna – Mambo (Leandro Da Silva Remix) 8:52 – 12:14


➞ Instagram
➞ Food Account

Business Contact:

unterstützt durch Warner Music Germany


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  1. If you have pain LYING ON YOUR BELLY:
    1) try putting a pillow underneath your hip, belly or boobs & see if it gets more comfortable
    2) perform those exercises in a kneeling position instead (like the fire hydrant at 2:30) 🙂

    .. because those exercises are soooo effective, try to be creative & don't just skip on them! 😇

    (I don't have big boobs so I didn't know about this problem haha – sorry!!!)

  2. Ich will zwar lieber Fett verlieren am Po..aber I did it anyway .. schon das 2te Mal jetzt und the burn is real.. am nächsten Tag hab ich immer mega Muskelkater in der Hüfte aber ich find das echt gut.. weil die Hüfte ist nämlich meine kleine Problemzone, in der ich abnehmen will haha😇 gerne mal ein komplettes Rückenworkout 😀

  3. Is it normal that my lower back hurts for a few days after doing these exercises (especially the ones when I have do lie down on my belly)?
    Are those my lower back muscles?

  4. Ich weiß nicht, ob ich etwas falsch mache aber die Übungen tun bei mir einfach nur im unteren Rücken weh, im Po merke ich leider irgendwie nicht so viel
    Hat jemand Tipps?

  5. This is such a great butt activation workout! Most butt workouts dont really make you feel it in your butt like this one does. If you want a workout that really targets your butt and nothing else, this one is defiantly for you. You don’t really have to worry about doing any of the moves wrong because this workout is very simple. But it’s killer

  6. I'm gonna do this daily and let you guys know my results!

    Booty before this workout: 36 in
    Day 1: This workout was really hard and my form is bad ( I hope by the end I can improve my form)
    Day 2:
    Day 3:
    Day 4:
    Day 5:
    Day 6:
    Day 7:

  7. ✰𝐢'𝐦 𝐝𝐨𝐢𝐧𝐠 𝐭𝐡𝐢𝐬 𝐟𝐨𝐫 2 𝐰𝐞𝐞𝐤𝐬 𝐚𝐧𝐝 𝐢'𝐦 𝐠𝐨𝐢𝐧𝐠 𝐭𝐨 𝐮𝐩𝐝𝐚𝐭𝐞𝐝 𝐢𝐭✰ (𝐚𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐧𝐠 𝐝𝐚𝐲𝐬)

    𝐃𝐚𝐲 1: i’m doing it without the band and woww omg i'm dying haha!!🥵🍅 soo intese!! but i think it would work! my booty burns so bad and i feel it working yay!

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