10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles and flexibility I Pamela Reif

feeling stiff & sore after a Leg Day? Can't reach the floor without pain? .. good, let's stretch our legs :D / Werbung
This 10min Routine is quick & effective to stretch your hamstrings, thighs, hip flexors and your beautiful booty. You can do this:
- if you feel sore, the day after an intense Leg Day
- on a daily basis
- at the end of your workout session, to relax and cool down
- to wake up in the morning, or
- before you go to bed
It took me suuuuch a long time to notice that stretching is IMPORTANT if you work out a lot. I just trained, trained & trained and never gave my body some love in a "relaxing" kind of way. But now that I do, I notice so many benefits. I don't get joint or limb pain that quickly, I don't feel that "stiff" anymore, I recover more quickly and I can even perform our usual exercises better, because my mobility improved!
No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram pamela_rf
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Sista Prod ft. Subvrbs - Eyes Blue Like The Atlantic 0:00 - 2:31
2. Crooked Colours - Love Language 2:32 - 5:37
3. Matt Mason ft. Lana Del Rey - Hallucinogenics 5:38 - 8:32
4. SIA - Courage To Change 8:33 - 10:41
Business Contact:

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.


  1. Olivia Suhendra

    Olivia Suhendra

    7 ore fa

    Pam why are you workout the leg stretch in the boat????? ❤❤❤ it's gonna be so difficult

  2. Aesthetic_Maya


    11 ore fa


  3. Tan P

    Tan P

    Giorno fa

    This is time effective and impactful. I do this religiously morning and night. I can't thank you enough for this fantastic workout and you're absolutely stunning! Thankyou hun!!!! ❤️🙏🏻 You're setting a great example.

  4. AnisYahya أنيس يحيى

    AnisYahya أنيس يحيى

    Giorno fa

    3 mins in after half pulling the moves, i think I am done. Breathing like I just finished a marathon 😂

  5. Gaby Magdaleno

    Gaby Magdaleno

    Giorno fa

    xq no puedo ser tu? :((

  6. Austin Hewes

    Austin Hewes

    2 giorni fa

    That was insanely difficult I am in tears

  7. Hande Sena Balcı

    Hande Sena Balcı

    2 giorni fa

    When i do the backbend, i feel like 'doing stretching in the boat' 😵

  8. Shu Jie

    Shu Jie

    2 giorni fa

    I become more flexible and able to do a nearly perfect split after start to follow pam's workout for almost 4 months

  9. giulshaswag


    6 giorni fa

    i don't think titanic was a good song choice for her current atmosphere.

  10. al


    7 giorni fa

    you know it's a Pamela Reif video when you even burn 60 calories while stretching!! crazyy

  11. Elena Peviani

    Elena Peviani

    7 giorni fa

    My sweat is coming down of my forehead and it’s going into my eyes. My eyes are crying and burning because of the sweat.... last video of day 5 week 1

  12. Lucie Gardner

    Lucie Gardner

    7 giorni fa

    This made me so relaxed thank you

  13. Sen Raj

    Sen Raj

    12 giorni fa

    How much to rent the boat ?

  14. Los Santos Gamer

    Los Santos Gamer

    12 giorni fa

    Wer schaut es auch nur um sich einen von der 🌴 zu wedeln

  15. Andreo Mozara

    Andreo Mozara

    12 giorni fa

    I like the first song and your vibration

  16. Daniel


    13 giorni fa

    how dare you

  17. Мадина Каюмова

    Мадина Каюмова

    14 giorni fa

    Love you😍😍😍

  18. Alejandro Romagosa

    Alejandro Romagosa

    15 giorni fa

    Thank you so much! My legs feel great after this workout! I also do this before every run and I feel great running! Thank you lots!

  19. Angelica Karanina

    Angelica Karanina

    16 giorni fa

    I used to skip this workout in the training plans cause I thought it was too long and not very effective for my goals. Ive tried it a couple of weeks ago and since then I think I've been adding it to the end of every single workout just because of how relaxed and good it made me feel (randomly realised its become my favourite workout hah). Today I've noticed so much flexibility and tried to do my splits, I've had an injury one and a half years ago and lost all my flexibility and the splits I really enjoyed doing. So guess what? im nearly doing the perfect split, without hurting me, with the proper technique, and that's just after 2-3 weeks. Thank you Pamela for this amazing curing workout

  20. Maja


    16 giorni fa

    I’m not a flexible person. I could never touch my toes standing up, my fingers would always stop a bit above my ankles. I don’t know which exercise did it, but I just found out that I can touch my toes! Not for ages, but easily! It may be such a small thing to a lot of people, but I’m so genuinely happy right now and I keep doing it just to marvel😄

  21. Catherine Chen

    Catherine Chen

    16 giorni fa

    I love the feeling when stretching so much ❤️

  22. Shu Jie

    Shu Jie

    17 giorni fa

    Done!!! I love it!

  23. Stephanie Sasso

    Stephanie Sasso

    17 giorni fa

    What a Good Stretch! Thanks Hun! 💛💛💛💛💖💖💖🥂

  24. iam azalea

    iam azalea

    18 giorni fa

    i was planning last night to do ab workout instead of taking a break but hell woke up this morning with sore legs and lower back aching. Thank God, Pamela really saw this cominggg.

  25. Saffiya Malik

    Saffiya Malik

    19 giorni fa

    My daughter and I coincide you are resembling a mermaid in the pigeon exercise 😊🧜‍♀️

  26. Talgikoko rokoko

    Talgikoko rokoko

    19 giorni fa


    • Talgikoko rokoko

      Talgikoko rokoko

      19 giorni fa


  27. Bára Novotná

    Bára Novotná

    19 giorni fa

    Am i the only one who was confused when the beep was in the middle of butterfly sit?

  28. Indira Fox

    Indira Fox

    20 giorni fa

    I love you 😘😘😘🙏🏻

  29. Claire Tari

    Claire Tari

    20 giorni fa

    does anyone else find themselves smiling at Pam during her workouts/ videos ? Like just looking at her, all pretty and smiling at us makes me feel like i'm just having fun with a friend, i could totally hug her even though she made me curse for 45 minutes

  30. Linda Starke

    Linda Starke

    26 giorni fa

    Week 6, Day 1 done!🥰 I love starting the week with your workouts! Mondays are okay since I do your workouts haha

  31. Ariana Petropoulou

    Ariana Petropoulou

    26 giorni fa

    Eines der besten Videos ❤

  32. Petra Černochová

    Petra Černochová

    26 giorni fa

    Who is there relaxing after 10 min sixpack, 12 happy sweat, and happy cardio too haha u did guys amazing today and we did ittt

    • Nidhi Veerendra

      Nidhi Veerendra

      26 giorni fa


  33. miao hill

    miao hill

    26 giorni fa

    Am I the only one who can’t do the butterfly?? my knees just don’t touch the floor😭😭

  34. p art i c i a

    p art i c i a

    28 giorni fa

    Fun fact: the stretch that Pamela calls “Pee in the woods“ is actually called a Goddess Squat 😂😂😂

    • p art i c i a

      p art i c i a

      22 giorni fa

      @KatSparrow hahaha probably 😂❤️

    • KatSparrow


      23 giorni fa

      hmmm i've heard it called yogi squat....huh there are prolly 100 other names i'm unaware of 😂

  35. Мария Асенова

    Мария Асенова

    28 giorni fa

    Just finished week 5! The feeling is so amazing and nothing can compare. We should be proud of ourselves!!

  36. Laura Mansotte

    Laura Mansotte

    28 giorni fa

    for those who did the whole week : bravo you did it !!

  37. Teacher Jo Diaries

    Teacher Jo Diaries

    29 giorni fa

    I remembered when I first tried that pigeon + thigh stretch, I pulled something in my shoulder/arms while trying to find my foot hahaha. But now I can do it more easily. I hope you’re proud of me, Pam. 🥰

  38. Anna S

    Anna S

    29 giorni fa

    Thank you for your time!❤

  39. Jasmine Hussain

    Jasmine Hussain

    Mese fa


  40. Marsha Vanessa

    Marsha Vanessa

    Mese fa

    this is amazing!!!!! really helped my sore hamstring. and great selection of musics! keep it up!

  41. Jennifer Giardina

    Jennifer Giardina

    Mese fa

    Awesome stretch and awesome playlist!

  42. Zoe Schommer

    Zoe Schommer

    Mese fa

    I Love the „pee in the Woods“ exercise🤣

  43. Lena Ak

    Lena Ak

    Mese fa

    I really wanna be on this boat right now

  44. SuperMelibelly


    Mese fa

    Love this so much, brought a lot of relief to my sore and tight legs today. Thank you.

  45. David Flair

    David Flair

    Mese fa

    Te si smarsa

  46. Billiyana Gansang

    Billiyana Gansang

    Mese fa

    i never get bored for this video 😘

  47. Angely Bello

    Angely Bello

    Mese fa

    I think I have a sore muscle because it hurts when I do certain movements so I'm doing this to try to heal it but oh my God it hurts a looot so I don't know if I'm doing something correct or if I should just stop moving that muscle for a few days... help pls

    • Angely Bello

      Angely Bello

      27 giorni fa

      @The Doggo Life thank you so much!!

    • The Doggo Life

      The Doggo Life

      28 giorni fa

      I suggest not stretching that muscle for a few days so that it can heal. I did stretching with a hurt muscle before and it definitely doesn’t help.

  48. Ahhh Suke Suke

    Ahhh Suke Suke

    Mese fa

    wth. Is it just me, or am i the only stiff log, lol.

  49. nasyrah Ash

    nasyrah Ash

    Mese fa

    Honestly thought i was hallucinating about the beeps midway through the last stretch 😂

  50. Niya Mol Aji

    Niya Mol Aji

    Mese fa

    can you please tell me some exercises for breast reducing

  51. yohna leleu

    yohna leleu

    Mese fa

    Such a good stretch! Thx pam

  52. Elle Mendoza

    Elle Mendoza

    Mese fa

    Aside from workouts, Pamela also give me songs to listen

  53. It's Kathi

    It's Kathi

    Mese fa

    Pam you're the best

  54. _Nines


    Mese fa

    I don't have a boat. Can I still do these stretches ?

  55. Bogdan Rogozianu

    Bogdan Rogozianu

    Mese fa

    hello fellow week 3 beginners following pam's workout plan, I wish you all a pleasant day.

    • Franzi


      Mese fa


  56. Shu Jie

    Shu Jie

    Mese fa


  57. fionacatherinexx


    Mese fa

    “Pee in the woods” ... I just can’t 😂😂😂

  58. Isilife


    Mese fa

    My favorite stretch workout. It's so... wholesome. The music, the landscape, the exercises, the light, the atmosphere. ❤️ And it feels so good after having done a few booty and legs workouts.

  59. Purvika G

    Purvika G

    Mese fa

    OMG!!! So good of you are on a vacation, still filming videos for us.... Though I'm a regular workout trainee of yours, I still wonder how are you able to manage yourself on that moving boat!!!!!

  60. Lily Aileen

    Lily Aileen

    Mese fa

    This is the remix of that first song you played I like it better but you can decide for yourself

  61. Fitness Nerd

    Fitness Nerd

    Mese fa

    I just came from a intense leg workout and wide squat and pee in the woods was burning instead of streching 😅😬 I was like OH HELL NO 🤣

  62. Sofi Mollova

    Sofi Mollova

    Mese fa

    i cant be the only one who just noticed she’s on a boat😅

  63. Panna Pálmay

    Panna Pálmay

    Mese fa

    she's look like a goddess

  64. aashna aashna

    aashna aashna

    Mese fa

    Day=3 done

  65. Asma Belalem

    Asma Belalem

    Mese fa

    Please tell me I'm not the only one who is unable to do the butterfly sit 🙂 9:43

    • iibrinqNxn


      23 giorni fa

      me :)

  66. Qazal


    Mese fa

    wow, what a lovely place

  67. Karina Kosareva

    Karina Kosareva

    Mese fa


    • Khushi Kaur

      Khushi Kaur

      29 giorni fa

      WHAT 😎👌🏽🕶😲

  68. Hanna Loe

    Hanna Loe

    Mese fa

    Mein absolutes Lieblings strechting Video von dir😊😍 die Musik ist so entspannt, die Atmosphäre beruhigt mich einfach so sehr, und auch die Übungen sind so toll und machbar. Keine große Anstrengung einfach nur runter kommen nach dem Workout. 😍 Und auch du so natürlich sieht klasse aus steht dir so gut.😇😇😊♥️ Mein Lieblings Video.

  69. A L

    A L

    Mese fa

    Thanks a lot my muscles were cramping me and just after following a few of these my legs were back to normal

  70. satanisthedevil


    Mese fa

    Today is booty day and this helped so much

  71. hange supremacy

    hange supremacy

    Mese fa

    pamela's song choices is always UHH

    • D Lord D Lord

      D Lord D Lord

      Mese fa

      Does that mean good or bad? 🤔

  72. Hadil Almuhisen هديل المحيسن

    Hadil Almuhisen هديل المحيسن

    Mese fa

    I loved when Pamela made a waving kiss when Sia Said World at minutes between 10:17 - 10:20. Thank you for your love, kind, and amazing videos. You make me happy all the time. Thanks to 2020 for giving me the chance to know your channel.

  73. The Vega Sisters

    The Vega Sisters

    Mese fa

    Had two massive cracks. One when we were doing the back bend and when we were getting prepared in butterfly

    • The Vega Sisters

      The Vega Sisters

      Mese fa

      Happened again lol

  74. The Vega Sisters

    The Vega Sisters

    Mese fa

    Never knew how sore my legs would be

  75. Ana Clara M.Flor

    Ana Clara M.Flor

    Mese fa

    Someone know the name of the songs ?

    • Katie Pfuhl

      Katie Pfuhl

      Mese fa

      Top left hand corner of the video:)

  76. Trencita Johnson

    Trencita Johnson

    Mese fa

    Es sieht so schön aus, die Sonne in deinem Gesicht zu sehen! Außerdem weiß ich gar nicht, was du hast, deine Füße sind genauso schön, wie der Rest von dir! EInen schönen Tag wünsche ich dir ❤

  77. nena


    Mese fa

    For me, even Pams stretching vids are too hard for me 😂😅

  78. Nicolette Tan

    Nicolette Tan

    Mese fa

    Seriously love these videos- there were a few on a boat, one on a pebbled street. its like I got my 'travel' and exercise fix all at once! such a treat, thank you!

  79. Christina Teuma

    Christina Teuma

    Mese fa

    Pamela says it`s "pee in the woods" but I call it "poop in the woods" because my face whilst trying to balance makes me seem as if I`m constipated

  80. Lena Monz

    Lena Monz

    Mese fa

    Wow.... can we just appreciate this sunrise light pleeeease? 😍🌅 it's so much fun doing this workout after dying in one of your other videos!! 😢😅

  81. Etsaman Lapen

    Etsaman Lapen

    2 mesi fa

    Someday i will be able to do Hip flexor without my legs shaking extremely lol. Not today but someday

  82. Leo Dauer

    Leo Dauer

    2 mesi fa

    I Love your Workouts

  83. Leonie W.

    Leonie W.

    2 mesi fa

    Ich hätte das workout am liebsten auf der Stelle wieder beendet, weil ich der ungelenkigste Mensch auf Erden bin 😩😂

  84. Bella


    2 mesi fa

    I feel so good after this 💓

  85. Regina Přibylová

    Regina Přibylová

    2 mesi fa

    I love your stretching videos so much🥰 it's just perfect❤️ I love the stretching, I love the music choice and the most important I love you 😍 thank you for doing this❤️

  86. Invisible Lady

    Invisible Lady

    2 mesi fa

    My knees have finally stopped hurting. Thank you so much. Love U Pam ❤️❤️❤️

  87. Shireen Riazi Kermani

    Shireen Riazi Kermani

    2 mesi fa

    Doing this in Week 43!

  88. Maria Dan

    Maria Dan

    2 mesi fa


  89. Tereza Stratilova

    Tereza Stratilova

    2 mesi fa

    That is my favourite video❤😍

  90. Ironell Rodriguez

    Ironell Rodriguez

    2 mesi fa

    Thanks Pamela!!👌🧘‍♀️

  91. suhaila Abdulla

    suhaila Abdulla

    2 mesi fa

    Hi, should we stretch our legs before or after the workout ?

    • Julle


      2 mesi fa


  92. Asude Kaçmaz

    Asude Kaçmaz

    2 mesi fa

    Just, I love youuuu ❤️

  93. Josephine Röder

    Josephine Röder

    2 mesi fa

    Who knows her yoga mat brands ? I‘m searching for good ones a half of a lifetime now 😂

  94. Angelashley95


    2 mesi fa

    F yeah, I can finally touch my toes (not for very long) but still I can touch them. Bye bye tight hamstrings 👋 lol

  95. Antonia


    2 mesi fa

    I just love this workout

  96. John Shooter

    John Shooter

    2 mesi fa

    Nice feet

  97. 11xJØYx03


    2 mesi fa

    I love this video so much! Also because you went straight into it, no intro 😁 Usually I skip the intro for videos and just want to get straight to the point of it.

  98. Hanna


    2 mesi fa

    I love the song choices! Started crying at the end ❤️

  99. b.maaax


    2 mesi fa

    The ocean in the background, the sun shining on her and the music are just- Its like a movie

  100. Evelina Ale

    Evelina Ale

    2 mesi fa

    It was fastest 10minutes...

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