10 MIN BOOTY ACTIVATION – to grow your glutes / optional: Resistance Band I Pamela Reif


If you want to grow + shape your BOOTY, it’s super duper important to activate those muscles properly & feeeeel them working. A good question is always: when doing squats – does your BOOTY burn or do you only feel your THIGHS? / Anzeige

Those exercises are amazing to target your glutes and really set them on FIRE. I get the best results when I add a resistance band / booty band around my thighs. This forces the sides of my butt to work even harder & reminds me every second of those 10 minutes to engage my booty properly 😀
You can also perform this workout without the band .. but I would really recommend you try it with one 🙂

I do this routine at home or BEFORE I have a leg day with weights. Also for heavy squats, deadlifts, etc: I always make sure I do a booty activation session beforehand, so I hit the muscles in the right way.


♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:

1. Training legs is a lot about the mind-muscle connection. I always try to THINK about the muscle I want to work on (e.g. booty) and concentrate 100% on using this exact muscle when performing a movement.
You can do a squat without thinking about anything .. but you can also do a squat, pushing through your heel, pushing your knees outwards, using the strength of your butt on the way up & finally: SQUEEZE the butt cheeks at the top position.
2. For all Squats: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.


If you need more 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.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my Ab Workouts, Upper Body Routines or HIIT Videos.


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/


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

1. Forest Blakk, Vize Remix – Put Your Hands Up 0:00 – 2:32
2. Tones And I – Bad Child 2:37 – 6:12
3. Bazzi – Young & Alive 6:13 – 8:51
4. Intelligency – August 8:52 – 11:39


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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  1. Had to reupload yesterday's video, because there was an issue with the other file. It's exactly the same workout, don't worry ❤

    Those exercises are amazing to target your glutes and really set them on FIRE! Also, if you have a stubborn butt, that just doesn't want to grow.. activate it with those kind of movements first 🙂 I get the best results when I add a resistance band / booty band. So if you got one at home: USE IT!

    PS: new Home Workout Plans are up on my Insta Story & saved in my highlights. 

    xx Pamela

  2. WOW, Jump squat is exactly what I did this morning, it boosts my energy before starting my day! Will definitely try it again with the band tomorrow. As a yoga instructor, I believe that strength training is an incredible benefit to yoga practice too..! Your workout givess me lots of energy, courage and motivation to continue my daily routine, especially morning yoga with workout (on my channel) which has been shining my days in this uncertain times.

    Sending lots of Love and Hope from Montreal, namaste

  3. I’m gonna do this workout everyday for a week:
    Day 1 – I love it, the first 3 minutes are a bit difficult but I feel my booty burn
    ( I do this 2 times and 1 time the 10 min booty burn and 1 time the 10 min abs)

    Day 2- I woke up felling my booty sore so it was a bit more difficult to do the workout but i did it
    (I do this 1 time and the 10min abs)

  4. I feel like you should do workout programs or like a schedule. For example, a program for abs, and you select which workouts to do each day along with a bit of cardio in order for us to achieve our goals!!!

  5. Hey Pamela, sorry if you've addressed this somewhere already, but I was wondering if you would tell me where your shorts + the mat are from? Thank you!

  6. Wie hast du die Motivation zu trainieren? Ich fühle mich allgemein so erschöpft, weil ich eher einen niedrigeren Blutdruck oder einen Eisenmangel habe, was weiß ich. Es fällt mir schwer Kraftübungen zu machen, aber joggen ist total in Ordnung für mich! Überlege schon mit Amphetaminen 1-2 Mal die Woche nachzuhelfen… aber ist natürlich nur eine Notlösung

  7. Ich LIEBE es! Das ist die beste 10 Minuten Glute Activation die ich je hatte!! 😍 freu mich jetzt auf‘s „richtige“ Training, werde die Übungen bestimmt viel besser spüren jetzt! 💪🏽

  8. do yall squeeze your booty whenever you're on your stomach? im not intentionally squeezing and not sure if i should or not- just squeezing when it's naturally tense

  9. Okay I do your 10 minute BOOTY BURN like every day.. and now this one with a resistance band was amazing. My booty is BURNING! YAAASSS baby. Thank you Pamela!!!

  10. Meeeega Workout!!! Hab sogar ohne Pause bis zum Ende durchgehalten😂 #proud
    Finde es auch toll, dass du das resistance band eingebaut hast! Dadurch war das Workout wesentlich intensiver 😍
    Thank you! 😘❤️


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