15 Min Booty Shelf Workout With Weight & Booty Band
Pamela Reif- Duration
- 17 min
- Level
- Intermediate
- Body Focus
- Glutes
- Est. Calories
- ~120 kcal
Glutes in 15 minutes with a weight and a booty band: upper, side and main glute work, at home or at the gym.
Pamela Reif's gym-style booty session targets the upper, side and main part of the glutes to build a proper booty shelf. It is built from three circuit types: sitting abductor circuits, standing lateral squat circuits, and fire hydrant plus crab walk circuits. She uses an 8 kg dumbbell, but any weight that feels good works. The video runs about 17 minutes.
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Equipment setup
Who Is It For?
People who want a focused glute session with a weight and a booty band, whether at home or in the gym.
Who Is It Not For?
Not ideal without a booty band or with knee or hip pain; a bag of heavy kitchen packs can stand in for the weight.
Key Benefits
Targets the upper, side and main glute muscles with added resistance for a strong burn in very little time.
Things to Keep in Mind
Choose a weight you can control, keep your knees tracking over your toes in lateral squats and stop if your knees or hips hurt.
Frequently Asked Questions
Duration
Equipment
Est. Calories
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Recommended Equipment
Dumbbells
Used in this session
Bands
Used in this session
Mat
Used in this session