15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style

A knee friendly & heavy Leg Workout, that doesn't involve squats, lunges, etc.! If you have bad joints or suffer from knee pain - this workout could work for you ♥︎ / Anzeige

You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings, booty & back muscles.

It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don’t want your thighs to grow so much!

▸ for all Deadlifts: If you feel it in your back, you’re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn’t take over the range of the movement. We really (also mentally) focus on using the leg muscles.
▸ for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep.

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▸ I am using a 18kg / 40 lbs dumbbell. Please choose a weight that feels good for you!
You could also use a barbell with a cushion for the Glute Bridges.

Your home-made alternatives:
1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
2. A chair instead of the bench
3. Books instead of my weight plates (underneath the feet)
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You will like this video, if you like my:
- 20 MIN BOOTY WORKOUT - weight & booty band
- 20 MIN BOOTY + THIGHS - with weight
- 15 MIN BOOTY - weight, booty band
- 10 MIN BUBBLE BUTT - Glute Bridge Burnout
- 20 MIN GYM STYLE BOOTY
- 20MIN BOOTY BUILDER

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Ian Hooper - Happy
2. Maisie Peters - Run
3. The Kolors - ITALODISCO
4. Wankelmut, BELLA X - Overdrive
5. Nathan Dawe, Joel Corry, Ella Henderson - 0800 HEAVEN
6. Rammor - love me just a little

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Business Contact:
[email protected]

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Disclaimer:
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.