15 MIN BOOTY WORKOUT, LOW IMPACT – Knee Friendly, No Squats, No Jumps / No Equipment I Pamela Reif

Try this “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 by:

1) squeezing your butt for every repetition
2) moving 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.


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.


▸ 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:  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. 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


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

Business Contact:

unterstützt durch Warner Music Germany

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.



  1. this one's hands down one of my favourite booty workouts ever! so many alternative exercises from start to finish. i came here after doing the 10 min booty activation, so i've had a hard time getting to the endpoint, but still i've had a great fun during this. also, congrats Pam, you always wear the best outfits <33

  2. LMAO when i was doing this workout i was like “gosh my head is rlly sweating” just to realize it was just my tears

  3. the best part is her wave and kiss at the end bc i know thats the end of the workout …..lol but nah good workout!

  4. The only reason I proceed with the second leg is because I’m scared my butt will look asymmetrical if I stop.

  5. Asi con toy y sus mañas no se la DaTeUs.Uno
    hay nomas pa ra reirse un rato y no estar triste y estresado por la vida dura que se vive hoy.
    Son unos de los mejores conciertos
    , no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente.
    Жизнь, как красивая мелодия, только песни перепутались.
    #Чо #эт #делает #на #2 #месте #тренде
    #однако #люблю #таких #рыбаков #垃圾

  6. 911 what’s your emergency
    Yes, I need someone to investigate a homicide. My glutes were murdered in plain daylight, it was Pamela Reif

  7. I tried this workout a few months ago I could barely get through it. I couldn’t even do a single-leg bridge. Here I am a few months later, doing the same work out being able to keep on pace with her, and I’m nailing single-leg bridges. Not as strong as her. But the fact that I can do it is an achievement

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