\u201cThe Godfather of Bodybuilding,\u201d 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.\u00a0<\/p>\n
Charles Glass<\/a> isn\u2019t your run-of-the-mill trainer; he\u2019s a decorated pro with decades of experience. His impact at Gold\u2019s Gym Venice<\/a> is undeniable, having guided athletes and celebrities to better bodies. From Dwayne \u2018The Rock\u2019 Johnson<\/a> and Wesley Snipes to Olympia champions Dexter Jackson<\/a> and the late Shawn Rhoden<\/a>, Glass\u2019 command of training is exceptional.\u00a0<\/p>\n Glute training<\/a> comes with its fair share of challenges. Lifters often struggle to grow body parts that they can\u2019t 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\u2019s got answers to those tricky obstacles.\u00a0<\/p>\n Charles Glass\u2019 Glute Growth Workout\u00a0<\/p>\n Find his exercise selections from the video below:\u00a0<\/p>\n Hip thrust\u00a0 Hip thrust\u00a0<\/p>\n On hip thrusts, Glass urged lifters to point their toes out slightly, pausing at the top of each contraction to maximize gains.\u00a0<\/p>\n \u201cLet\u2019s work a little glutes first,\u201d shared Glass. \u201cSet 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.\u201d\u00a0<\/p>\n Get Fitter, Faster<\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n Please wait…<\/p>\n You’re In! Let’s Crush Your Fitness Goals Together<\/p>\n Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.<\/p>\n Subscribe Another Email<\/p>\n Belt squat\u00a0<\/p>\n He notes that achieving depth is one of the most important drivers of growth when using the belt squat.\u00a0<\/p>\n \u201cThe belt squat \u2014 all we\u2019re 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.\u201d\u00a0<\/p>\n Lying Leg Curl\u00a0<\/p>\n Keep the weight light-to-moderate, Glass explains; this way, the glutes and hamstrings receive adequate pressure and stress.\u00a0<\/p>\n \u201cDon\u2019t go too heavy. Keep it [the hips] down. If you notice, she\u2019s pressing the hips into the pad that way she contracts the glutes and the hamstrings get more pressure on them. Arch the back.\u201d\u00a0<\/p>\n \u201cThe faster you try to go, the more you\u2019re going to lift your butt into the air. Keep squeezing and pushing the hips into the pad.\u201d\u00a0<\/p>\n Leg Press (Single Leg)\u00a0<\/p>\n Using an angled setup for the leg, Glass maximizes stimulus on the outer quad.\u00a0<\/p>\n \u201cSide quad, the outer sweep on the quad. Side to side, one leg. Foot down and push,\u201d he said<\/a>.<\/p>\n RDL & Hack Squats\u00a0<\/p>\n Glass repurposed the machine for RDLs first to work the hamstrings, then focused on hack squats with slow, controlled reps.\u00a0<\/p>\n \u201cHack squats focus on the quads. RDLs focus on the hamstrings and glutes,\u201d he explained. \u201cDon\u2019t bend your legs [during RDLs on hack squat machine]. Squeeze on the way up.\u201d\u00a0<\/p>\n Glute isolator\u00a0<\/p>\n 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.\u00a0<\/p>\n \u201cThis is called the glute isolator. It mainly focuses just on the glutes. You do hit a little hamstring and a little quad, but it\u2019s mainly for the glutes.\u201d\u00a0<\/p>\n \u201cWith this one, I like to mainly [push] from the mid-foot to the heel. It feels better on my glutes,\u201d he said. \u201cA 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\u2019t rest at all.\u201d\u00a0<\/p>\n Glass\u2019 workout demonstrations aren\u2019t performative; he\u2019s actually helped and guided world-class talent to the stage. He recently assisted former Ms. Bikini Olympia Lauralie Chapados<\/a>, who boasts some of the most impressive glutes in the IFBB Pro League.\u00a0<\/p>\n Glass\u2019 coaching abilities are second to none. He believes that with consistency and adherence, this glute workout can take anyone\u2019s progress to the next level.\u00a0<\/p>\n
\nBelt squat
\nLying Leg Curl
\nLeg Press (Single Leg)\u00a0
\nRDL
\nHack squat\u00a0
\nGlute isolator\u00a0<\/p>\n