Lifting heavy can take you far, but sometimes the most substantial gains lie in the technique. In a YouTube video from June 1, 2026, Charles Glass broke down his bodybuilder leg workout using strict form to maximize muscle growth.
Charles Glass, known as the ‘Godfather of Bodybuilding,’ boasts decades of experience helping the common gym-goer to the most accomplished IFBB Pros. Throughout the years, Glass has had a hand in guiding elite bodybuilders, including Dexter Jackson, Chris Cormier, and the late Shawn Rhoden.
He’s leveraged his gymnastics and engineering expertise to craft creative workouts and training breakdowns. Leg training can be among the most challenging workouts to complete week-to-week, but instead of worrying about sheer weight, Glass shows how simple tweaks to body position can produce significant results.
Charles Glass’ Bodybuilder Leg Workout to Maximize Muscle Growth
Find his exercises from the video below:
- Leg extension machine
- 45° leg press machine
- Hack squat machine (Reverse and Traditional)
- Seated leg curl machine
- Hyperextensions
Leg extension machine
On the leg extension machine, Glass revealed that turning the toes out helps build the inner lower part of the quads. He prefers to keep the rep range between 12 and 15.
“When you go up, turn your toes out,” he shared. “It’s here [vastus medialis oblique]. It’s a working set. I do my extensions, and if it’s open, we’ll do hack, not open, then we’re going to do leg press in the back.
No more than 15, sometimes 12 [reps], it just depends. Not going really heavy, just medium weight to get the feel and get blood moving through the body.”
45° Leg press machine
To maximize outer sweep gains, Glass recommended a medium-width foot placement on the leg press machine with the toes pointed outward.
“Medium width on the toes out, try to go more through in the inside. It also hits the quad on the outer sweep,” Glass said. “Don’t snap it, just push through.”
Hack squat machine (Reverse and Traditional)
He kept his hack squat form cues simple: when facing out, treat the movement like a front squat. When assuming the reverse hack squat setup, try to turn the heels toward each other.
“We will start with facing in and then facing out. It’s like a front squat. Feet down, squat, and then come up.”
“Turn your heels toward each other,” advised Glass.
Seated leg curl machine
Glass explained that lifters can achieve a stronger hamstring contraction by turning the toes toward each other on the seated leg curl:
“Try to get a better hamstring contraction by turning your toes toward each other to hit more toward the inside part of the hamstring.”
Hyperextensions
Glass said to recruit the hamstrings on hyperextensions instead of pulling from the low back.
“As long as it works, it works, that’s all we want,” he said. “Pull from here [the hamstrings].”
“Also, if you get one of those bands that’s like 50-60 whatever and hook it from there, and use that to pull, it’s the same thing, using the weight. Hips forward, push it forward.”
“You’re not trying to overforce it, just take your time squeezing it, open up, and push it into the pad.”
Charles Glass has workouts that have proven results regardless of the bodybuilding division. In addition to guiding Bikini competitor Lauralie Chapados through a back workout, he has also offered training sessions designed to help Fit Model competitors.
Thanks to his experience, Glass continues to help the next generation of lifters. He believes utilizing quality contractions on leg day could be your ticket to a stronger lower body.
