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.


  • Lucciano
    LuccianoPřed 12 hodinami

    Vengo por Sofi Maure ahq Coming here thanks to Sofi Maure ahrr

  • Bea Richer
    Bea RicherPřed 12 hodinami

    this workout will be the death of me

  • Jasmill Melisa
    Jasmill MelisaPřed 14 hodinami


  • angela bog
    angela bogPřed 16 hodinami

    I also feel the pain in my ankle 😫is that weird?

  • Tayla Hansen
    Tayla HansenPřed dnem

    “Last couple of exercises” nice try Pam

  • S. Savvidou
    S. SavvidouPřed dnem

    I did struggle a bit, but I’m hoping to get better over time 🦋 hopefully it still helps my booty grow 👀

  • Atina P
    Atina PPřed dnem

    OMg burning

  • Samantha Elpa
    Samantha ElpaPřed 2 dny


  • sukhkamal kaur
    sukhkamal kaurPřed 2 dny

    I keep coming back to this one, honestly the best and burns so much

  • Amy Smith
    Amy SmithPřed 2 dny

    i think we all broke the rule IT'S IMPOSSIBLE :')

  • Meena Beena
    Meena BeenaPřed 2 dny

    Ngl this the longest ten minutes of my life. The first time I tried I couldn't even get through the video, this is my second time and I did it..with some minor messups here and there 🥴

  • Eva Joe Dlhy
    Eva Joe DlhyPřed 2 dny

    Am I the only one who can’t do it fully because my back is killing me ? 😭 I’m not that old ...

  • Daniela Baumgärtner
    Daniela BaumgärtnerPřed 2 dny

    Best glute workout eeeeevvveeerrr👍👍👍🔥🔥🔥❤❤Thank you💞🔥💞🔥❤❤

  • Marie Kandzi
    Marie KandziPřed 2 dny

    mir tut hier immer den untere Rücken weh :(

    AVATAR and ARMYPřed 3 dny

    Respect for going that heavy and being able to look and sound gorgeously undisturbed by the torture,I have a the same weight,dropped to half then eventually no weight 🥵used this as a burnout to my lifting, glute day.

  • Akuma
    AkumaPřed 3 dny

    My lower back really hurts after a few mins into the workout. Usually, when I do glute bridges this doesn't happen, so I found it odd. However, it has been happening every time I try this workout. Does anyone know if it's due to bad posture, or maybe building strength?

  • swag
    swagPřed 3 dny


  • Layla
    LaylaPřed 3 dny

    I personally didn't find this as hard as the 20 min booty one. This is my favorite butt workout from Pam because it doesn't require any squat jumps😓

  • Emily De Angelis
    Emily De AngelisPřed 3 dny

    * Me dying, desperately needing to put my booty down * My brain, feeling like my body wants to cheat on its gf : IF PAMELA SAYS TO STAY UP YOU STAY THE FUCKING UP!!!!!!!

  • Héloise Lucas
    Héloise LucasPřed 3 dny

    Great I love it!! Very very intensive but just I have back pain when I do the exercise what can I do? Otherwise thank you very much👍🏼

  • Henni Blmel
    Henni BlmelPřed 3 dny

    Hate you so much for the one leg hold! 😅

  • ashavari
    ashavariPřed 4 dny

    I'm on day 2 of her 30 min one (as a beginner) and my butt is STILL IN PAIN FROM THIS 😭😭😭 bruhh Walking down the stairs to get food and back up to my room is the literal worst LMAO

  • Džejla Topalović
    Džejla TopalovićPřed 4 dny

    I'm honestly thinking for playing it in playback speed 2.0, maybe it would be possible to finish it and not to sweat 😎🤭💟 love you, Pam 🍀

  • Margo Roth
    Margo RothPřed 4 dny

    I feel pain in my lower back during most of the exercises - any ideas why is that? 🥺

  • cica loca
    cica locaPřed 4 dny

    🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️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

  • Evelyne
    EvelynePřed 4 dny

    📌Naked photos and videos -P-O-R-N--S-E-X----۞ ssur.cc/urflirtyjoyvirgin69 !💖🖤❤️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

  • Larry G japsen

    Larry G japsen

    Před 4 dny


  • Gizem Bozkurt
    Gizem BozkurtPřed 4 dny

    This workout is completely amazing and its ny favorite. Burns like hell🎉🎉💪🏻

  • Catie Elizabeth
    Catie ElizabethPřed 4 dny

    Day 1: ✔

  • karolina roman
    karolina romanPřed 4 dny

    it's my fav workout

  • emi april
    emi aprilPřed 4 dny

    this is one of my favs now my butt is hating me but I love him therefor now :)))

  • Joyce Zone
    Joyce ZonePřed 4 dny


  • Claudia Rotärmel
    Claudia RotärmelPřed 5 dny

    ich finde dieses workout echt bombe, aber mir schmerzt immer mein unterer rücken. deswegen kann ich es nicht komplett durchhalten. weißt du vielleicht, woran das liegen könnte?

  • Gabriela Bañados
    Gabriela BañadosPřed 5 dny

    me siento bichota

  • Leonie Weiß
    Leonie WeißPřed 5 dny

    There is no denying that this is officially the hardest Booty Workout on CSmy

  • Lara Grande
    Lara GrandePřed 5 dny

    Well I can't feel my but right now. But I guess its a good sign haha

  • Crystal Sky
    Crystal SkyPřed 5 dny

    Damn... luckily I’m doing this at home! ... so no one can hear me screaming and cursing and praying 😂😂😂

  • Ji-Yeon Lee
    Ji-Yeon LeePřed 5 dny

    Butt is on fire and love it!!!!!!

  • typisch_ marli
    typisch_ marliPřed 5 dny

    One word : Rulebreaker

  • nysana Velasco
    nysana VelascoPřed 5 dny

    You're the best. Love you

  • Mária Soltysová
    Mária SoltysováPřed 6 dny


  • OneDirection foreverinourhearts
    OneDirection foreverinourheartsPřed 6 dny

    i hate love this workout with a passion

  • sukhkamal kaur
    sukhkamal kaurPřed 7 dny

    First time doing this with weights and oh my god, my ass is on fire (lol) New fav glutes workout

  • jopi palo
    jopi paloPřed 8 dny

    I didn't expect this to be so intense!!! Ngl i died halfway XD

  • Enjel Ahoy
    Enjel AhoyPřed 8 dny

    B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's - L-o-V-e-S-e-X--- .💋⤵️ 女性器 Snapsex👉: cutt.ly/jbpyZUi #TRENDING_T0P 2021 !💖🖤❤️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

  • Joyce Zone
    Joyce ZonePřed 8 dny


  • Claudia Meleca
    Claudia MelecaPřed 8 dny

    Does anyone know the name to the first song played in this video? THANKSSSS

  • Sana Mo
    Sana MoPřed 8 dny

    how do I feel this in my butt and not my thighs?

  • Sana Mo

    Sana Mo

    Před 6 dny

    @Helene B thank you i will try this x

  • Helene B

    Helene B

    Před 6 dny

    Potentially, you could have your feet too close to your butt, meaning it recruits more of your quads. Try moving your foot stance slightly further away from your butt. Alternatively, do some glute activation exercises beforehand :)

  • Delaram Delavar
    Delaram DelavarPřed 9 dny

    This is my second time doing this. I'm gonna close the doors first so I can yell when my muscles are on fire

  • A Sankara
    A SankaraPřed 9 dny

    Girl this was hard as hell. I was looking at your face like really? Really ma'am!

  • eunice yee
    eunice yeePřed 9 dny

    Doing halfway and the internet decides to freeze 😭

  • Idk Lol
    Idk LolPřed 9 dny

    Guys if you do this please make sure you do the bridge correctly. Much love to Pamela but if you hyperextend your back like she shows you to you’ll give yourself lower back pain and it won’t target your glutes properly. Imprint your spine into the mat, tighten the core, then lift your pelvis and tuck your tailbone under. The bridge won’t be nearly as high but it’ll work way better and you won’t hurt your back.

  • Akuma


    Před 3 dny

    Thank you sm, I kept on getting lower back pain from this workout and didn't know why. Now I know!

  • someonefromearth


    Před 8 dny


  • Nora Zeisse
    Nora ZeissePřed 9 dny

    Rule - don’t let your butt touch the ground My butt every 5 seconds ⬇️⬇️⬇️

  • cl694
    cl694Před 9 dny

    watching this as I eat my chipotle. good luck out there besties

  • daisy
    daisyPřed 9 dny

    This was honestly so difficult. I had no idea the comments were going to be so accurate 😭

  • Ioana-Silvia Cepleanu
    Ioana-Silvia CepleanuPřed 9 dny

    Idk if it’s just me, I tried this workout twice now, with or without weight it gives me a terrible back pain. Never again 😣

  • Giulia W
    Giulia WPřed 9 dny

    Warum brennen meine inneren Oberschenkel so... Soll das nicht auf den popo gehen?

  • amilia truehitt
    amilia truehittPřed 9 dny

    I didn't think I was actually gonna finish the workout, BUT I DID-

  • karla jaramillo
    karla jaramilloPřed 9 dny


  • A. López
    A. LópezPřed 9 dny

    I cried.

  • first last
    first lastPřed 9 dny

    Hello I am not finding the work out plans highlight what would be the title of it because it is not under work out plans I checked

  • first last

    first last

    Před 9 dny

    Help please

  • Anna Czartoszewska
    Anna CzartoszewskaPřed 10 dny

    Its not only my butt that is burning... its also my lower back... hehe

  • Sara Tadesse
    Sara TadessePřed 10 dny

    I did this on my bed w no weight and girl my butt was burning w confusion hahah

  • ieva darta rinke
    ieva darta rinkePřed 10 dny


  • Delicia Simmons
    Delicia SimmonsPřed 10 dny

    When i tell you my ass cheeks were screaming during the wide hold. Girl how do you not stop to take a break

  • Sara Kubi
    Sara KubiPřed 10 dny

    I started this workout challenge 2 weeks ago, I started with118 lbs weight, Today I am 122 lbs so proud of myself, thank you so much for being here for us ✌️👍😻

  • 东方不败
    东方不败Před 10 dny

    Wonder whether this excise is good for lower back or not🥺.Thanks

  • Lorna Bea
    Lorna BeaPřed 10 dny

    ahh proud of myself for getting thru a bridge workout without any lower back pain !!

  • Talk to Genius Create Channel
    Talk to Genius Create ChannelPřed 10 dny

    What is the name of the song at the beginning?

  • Celina
    CelinaPřed 10 dny

    Dieses workout ist anders heftig !!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥 seitdem hasse ich Glutebridges 😂🔥🔥

  • Mathias Eluere
    Mathias EluerePřed 10 dny

    Coucou Laulau 🙋🏻‍♀️🍑

  • Olga
    OlgaPřed 10 dny

    Great exercises, Pam is pretty as always, but music here is a disaster, one can hardly stand it.

  • Kinga Sarah
    Kinga SarahPřed 10 dny

    My back hurted more than my butt... and I train for over 3 years now....

  • Idk Lol

    Idk Lol

    Před 9 dny

    Because she does and shows it incorrectly. I come from a family of personal trainers and the amount of clients who got awful habits when it comes to posture from doing her videos that we have to correct is just terrifying. So it’s not really your fault

  • Fiona Lin
    Fiona LinPřed 10 dny

    We loVE bOOtY DaY

  • Berrin Bekir
    Berrin BekirPřed 11 dny

    Can someone please tell me ,is this workout supposed to make my butt bigger or burn the fat in the butt area?

  • PB - Animation

    PB - Animation

    Před 10 dny

    @Berrin Bekir I've been eating mostly the same. I eat sugar, though I shouldn't, but I've been trying to eat more protein. I'm not like going crazy on changing the diet though. Do you have some sort of booty goal, or just as big as you can get it :p?

  • Berrin Bekir

    Berrin Bekir

    Před 10 dny

    @PB - Animation thank you! Can you tell me what is your diet,like what are you eating and what are you not?

  • PB - Animation

    PB - Animation

    Před 10 dny

    For me, I've been doing similar exercises like this (and not really changing my diet) for about 1 1/2 months and have grown about 1 1/2". The butt is also has a much better shape to it. Everyone is different though, but that's what I have gotten so far :)

  • Emily Wittig
    Emily WittigPřed 11 dny

    Welcome guys in the next lockdown

  • Natálie Matulová
    Natálie MatulováPřed 11 dny

    literally every time I try, I break every rule and I fall - I just need to know HOW? :D

  • itzjazme gacha
    itzjazme gachaPřed 11 dny

    Is it just me? My lower backs hurt when doing exercise at 11:00

  • Kallia Koukou
    Kallia KoukouPřed 11 dny

    The dislikes are from people who lost their loved ones while doing this workout

  • Andrea Mendez
    Andrea MendezPřed 11 dny

    this felt like giving birth.

  • gurwinder singh
    gurwinder singhPřed 11 dny

    Pamela during speed bridges : just don't lower your hips! Me : already on the floor panting 😥😥😥

  • vx
    vxPřed 11 dny

    Yeah I definitely had to lower my hips more than once. Does anyone else feel this a TON in their hamstrings??

  • Lala B
    Lala BPřed 11 dny

    Yeah! Finally I heard your voice and it was for making me suffer more than when you don't talk!jajajajaja thank you!

  • آسيا خياط
    آسيا خياطPřed 11 dny

    Can’t enjoy it😭

  • Justlize
    JustlizePřed 11 dny

    I was doing ok...until the one leg stuff came up 😂

  • Sara EB
    Sara EBPřed 11 dny

    My left side hurts so much but I cant feel almoust nothing on the other side.... I dont understand. ...

  • Maylin Tan
    Maylin TanPřed 11 dny

    this just makes me angry

  • Martyna Cerajewska
    Martyna CerajewskaPřed 11 dny

    how it's possible to do it without any break!?!?!?! EVEN WITHOUT ANY WEIGHTS

  • Alys Lewis
    Alys LewisPřed 11 dny

    I made it all the way through but lost my weight about 4 exercises in and then had to lose my resistance band just after half way too but oh well at least I made it through the whole 10 mins without a break and now my butt is sore but I did two other 10 min Pam butt videos with the band before!😂I’m getting stronger!

  • Laura Mansotte
    Laura MansottePřed 11 dny

    does someone have a good booty band brand to recommend because mine is an elastic and i am becoming crazy it won't stay in place 😭

  • Yereydi Ramos

    Yereydi Ramos

    Před 11 dny

    They sell some fabric ones on Amazon for cheap I totally recommend them

  • Kateřina Mikysková
    Kateřina MikyskováPřed 11 dny

    My lower back really hurts while doing this, do any of you have idea what am I doing wrong? Thank you so much

  • Niveedharani Chandrasegaran
    Niveedharani ChandrasegaranPřed 11 dny

    What if my lower back is aching a lot (8mins from the beginning)am I doing anything wrong?

  • camilita1010
    camilita1010Před 11 dny

    Anyone knows the name of the first song?? 🎶🥺 please please 🙏😭

  • Giorgia Pasqualotto
    Giorgia PasqualottoPřed 11 dny

    I didn't know frogs have such a strong booty

  • It's Kathi
    It's KathiPřed 11 dny

    Without the One leg Glute Bridges I wouldn't be able to finish this workout 🥵 This and your 20min Booty with weights & bootyband are the hardest booty workouts I've ever done! Thanks for this challenges ❤

  • Christina
    ChristinaPřed 11 dny

    Me the first time, oh it is not that hard Me now the third time, why is this so fucking hard 🤯🤯🤯

  • PB - Animation

    PB - Animation

    Před 11 dny

    Keep going Christina :)!!

  • Eklir Mad
    Eklir MadPřed 11 dny

    Omg that's so harddddddd......

  • PB - Animation

    PB - Animation

    Před 11 dny

    You got this!!!! :D

  • Vanina Lesova
    Vanina LesovaPřed 11 dny

    I love this workout so so much ❤

  • Sophia Esther
    Sophia EstherPřed 11 dny

    Pam: We're gone do... Me: NOTHING!!! Please make it stop 😭

  • Tatiana Kubisova
    Tatiana KubisovaPřed 11 dny

    This is my favorite butt workout of all time :)

  • Jojoxo _
    Jojoxo _Před 12 dny

    This one killed me! I couldn't resist stopping sometimes especially for the one leg bridges...I did normal ones with a heavier weight instead. I think I have a goal now xd... Finishing this without breaking the rules. I love it even tho my glutes will kill me tomorrow xd