12 MIN SIDE BOOTY – Gluteus Medius Activation, Hourglass, shape your upper side butt I Pamela Reif

12 MIN SIDE BOOTY – Gluteus Medius Activation, Hourglass, shape your upper side butt I Pamela Reif

May 3, 2022 0 By FitnessTips

Oh gosh – I was shaking haha ♥︎ a fireeeee Booty Activation Routine – especially for the Gluteus Medius!

What’s the Gluteus Medius?
Our butt consists out of 3 muscles. And if you want to make the Kardashian’s envy your booty, we gotta work on all of them 😀 The gluteus medius helps to create an hourglass figure & make your hips rounder – at the top side part. It’s the muscle you touch when you run your hands down the sides of your back.

▸ without squats, lunges or jumps
▸ floor only, low impact, knee friendly
▸ for round hips & a full top booty

For this workout, I find the MIND MUSCLE CONNECTION extra important! It helps to:
#1 – Keep your leg super straight
#2 – Don’t lift it to the front. You will work the front of your hips instead. If it’s difficult to follow for you, try to lift it a biiiit backwards.
#3 – Do all the lifts sloooow, never swing!
#4 – Touch your upper booty & make sure the muscle is working.


Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don’t have a booty band yet – don’t worry! You can still do this workout 🙂

If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 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!


You can always find all songs in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.

1. Stay with Me Now – Henri PFR, Solar State, Jason Walker
2. Easy (Ofenbach Remix) – Aidan Martin
3. Not Yours – Wave Wave, LissA
4. Fever – Mausio, Bibiane Z

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.