“The Godfather of Bodybuilding,” Charles Glass, has tips and tricks for growing any muscle. On Jan. 4, 2025, via YouTube, he outlined his crafty workout for growing bigger glutes.
Charles Glass isn’t your run-of-the-mill trainer; he’s a decorated pro with decades of experience. His impact at Gold’s Gym Venice is undeniable, having guided athletes and celebrities to better bodies. From Dwayne ‘The Rock’ Johnson and Wesley Snipes to Olympia champions Dexter Jackson and the late Shawn Rhoden, Glass’ command of training is exceptional.
Glute training comes with its fair share of challenges. Lifters often struggle to grow body parts that they can’t see during workouts. Additionally, the glutes are made up of different muscles, making it tough to hit the entirety for a balanced look. This is where Glass comes in, and he’s got answers to those tricky obstacles.
Charles Glass’ Glute Growth Workout
Find his exercise selections from the video below:
- Hip thrust
- Belt squat
- Lying Leg Curl
- Leg Press (Single Leg)
- RDL
- Hack squat
- Glute isolator
Hip thrust
On hip thrusts, Glass urged lifters to point their toes out slightly, pausing at the top of each contraction to maximize gains.
“Let’s work a little glutes first,” shared Glass. “Set your feet. Turn your toes slightly out. Toes are pointed out so you get more contraction on the glutes. As you raise up, squeeze your glute at the top. Pause at the top. Contract the muscle, and that is all.”
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Belt squat
He notes that achieving depth is one of the most important drivers of growth when using the belt squat.
“The belt squat — all we’re doing is getting really good depth on it. Drive the hips forward to put more pressure on the glutes and minimum on the quads. Just a touch. Keep it polished. Toes slightly out.”
Lying Leg Curl
Keep the weight light-to-moderate, Glass explains; this way, the glutes and hamstrings receive adequate pressure and stress.
“Don’t go too heavy. Keep it [the hips] down. If you notice, she’s pressing the hips into the pad that way she contracts the glutes and the hamstrings get more pressure on them. Arch the back.”
“The faster you try to go, the more you’re going to lift your butt into the air. Keep squeezing and pushing the hips into the pad.”
Leg Press (Single Leg)
Using an angled setup for the leg, Glass maximizes stimulus on the outer quad.
“Side quad, the outer sweep on the quad. Side to side, one leg. Foot down and push,” he said.
RDL & Hack Squats
Glass repurposed the machine for RDLs first to work the hamstrings, then focused on hack squats with slow, controlled reps.
“Hack squats focus on the quads. RDLs focus on the hamstrings and glutes,” he explained. “Don’t bend your legs [during RDLs on hack squat machine]. Squeeze on the way up.”
Glute isolator
As a finisher, Glass recruited a glute kickback-style machine called the glute isolator. He said it was best to push with the mid-foot to the heel throughout reps.
“This is called the glute isolator. It mainly focuses just on the glutes. You do hit a little hamstring and a little quad, but it’s mainly for the glutes.”
“With this one, I like to mainly [push] from the mid-foot to the heel. It feels better on my glutes,” he said. “A little bit up [versus positioning the body resting on the pad]. Sometimes I do both legs back at the same time, that way you can’t rest at all.”
Glass’ workout demonstrations aren’t performative; he’s actually helped and guided world-class talent to the stage. He recently assisted former Ms. Bikini Olympia Lauralie Chapados, who boasts some of the most impressive glutes in the IFBB Pro League.
Glass’ coaching abilities are second to none. He believes that with consistency and adherence, this glute workout can take anyone’s progress to the next level.
RELATED: Charles Glass Reveals Common Drag Curl Mistake and How to Fix It for Better Biceps Growth
Watch the full video from the Charles Glass YouTube channel below:
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