12 Min Booty Pump Vol. 2: Harder Glute Activation
Pamela Reif- Duration
- 13 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~96 kcal
A 12-minute glute activation, updated from Vol. 1 with seven tweaks to make it harder and keep the focus on your glutes, not your thighs.
Pamela Reif's Booty Pump Vol. 2 updates her favorite glute activation with seven changes picked up over three years of doing Vol. 1, making it harder and more efficient. The focus stays on the glutes with little thigh work, so the muscles learn to fire properly. She does it before any leg day, and the video runs about 14 minutes.
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Equipment setup
Who Is It For?
Anyone who only feels their thighs in squats, has sensitive joints or knees, or wants a glute activation before a heavy leg day.
Who Is It Not For?
Not for you if you want a full-body or cardio session; this is a short, glute-focused activation, not a complete workout.
Key Benefits
Wakes up the glutes so they work harder in later lower body training, with a strong burn and minimal thigh involvement.
Things to Keep in Mind
Keep your lower back steady in bridges and fire hydrants, work within a pain-free range and stop if your knees or hips hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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