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

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Rating: 4.5; Vote: 2

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: D 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
Date: 2022-05-18

← 30 MIN UPPER BODY & ABS - Let's train together / No Equipment - Pamela Reif

30 MIN BEGINNER LEGS + BOOTY - Let's train together / No Equipment - Pamela Reif →

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Comments and reviews: 7

Georgiana
5: 55 Son unos de los Topgirls. Uno
15: 55 Sun: ''Hotter''
15: 55 Hopi: ''Sweeter''
15: 55 Joonie: ''Cooler''
15: 55 Yoongi: ''Butter''
15: 55 Son unos de los mejores conciertos,
, no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente.
reply

Clarissa
5: 55 Son unos de los Topgirls. Uno
15: 55 Sun: ''Hotter''
15: 55 Hopi: ''Sweeter''
15: 55 Joonie: ''Cooler''
15: 55 Yoongi: ''Butter''
15: 55 Son unos de los mejores conciertos,
, no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente.
reply

Tam
Does this grow thighs or is it more focused on butt? I want to grow my butt and lift it without bulking my thighs (I know that-s hard lol. I tend to avoid squats because I always feel them most in my thighs and less in my butt. How can I fix this?
reply

Niki
This workout is amazing, did it 3 times this week already and I can proudly say I finally have an ass. Highly recommend and try using resistance band.
reply

Ivanina
Every time I do these types of booty activation exercises, I feel my hamstrings on fire, even more than the booty area. What am I doing wrong?
reply

Jaime
This is great for beginners! Nice burn without being painful, and I love having the ability to use resistance bands or not if I dont want to!
reply

Snowflake9x
I used to be able to do the whole thing without any breaks. Stopped working out and I stop on the 4th second!
reply

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