The Ultimate Glute Workout by Charles Glass: How to Achieve Massive Growth with the "Godfather of Bodybuilding"

Charles Glass, known as "The Godfather of Bodybuilding," is not just an ordinary trainer. He’s a legend who has been training the biggest stars for decades—from Dwayne “The Rock” Johnson and Wesley Snipes to Mr. Olympia champions like Dexter Jackson and Shawn Rhoden.

When it comes to training, Glass is a master at adjusting angles and technique to make the muscles work to their fullest potential. In his recent video, he focused on one of the most challenging areas for many exercisers: the glutes.

Why is glute training so complicated? First, you can’t see the muscle while you’re working it, which makes it harder to establish a mind-muscle connection. Second, the glutes consist of multiple muscles, and targeting them comprehensively requires a smart approach.

Here’s the breakdown of the ultimate glute workout according to Charles Glass, including his specific tips on form.

Workout Routine for Maximum Growth

For this workout, Glass selected a combination of exercises that target the glutes from different angles, and he also included exercises for the hamstrings and quadriceps to promote overall lower-body development.

1. Hip Thrust

This exercise is the foundation for building glutes, but Glass emphasizes a few details:

• Stance: Point your toes slightly outward. This ensures a better contraction of the gluteal muscles.
• Movement: When you reach the top of the movement, pause for a moment and squeeze your muscles as hard as you can.
• Glass’s tip: “Focus only on the contraction at the top—that’s all it’s about.”

2. Belt Squat

This exercise puts no strain on your spine, allowing you to focus on your lower body.

• Depth is key: According to Glass, the most important factor for growth is the maximum depth of the squat.
• Technique: Push your hips forward to create more pressure on your glutes and minimize the engagement of your thighs (quadriceps). Again, keep your toes pointed slightly outward.

3. Lying Leg Curl

Here, Glass recommends using lighter weight.

• Weight: Choose a light to moderate load. The goal isn’t to break records, but to feel the muscle.
• Hip Position: Keep your hips pressed firmly against the bench at all times. If you lift your butt off the bench, you’re letting other muscles do the work.
• Glass’s tip: “The faster you try to go, the more you’ll lift your butt. Slow down, press your hips into the bench, and arch your back.”

4. Leg Press

Glass uses a specific angle to target the outer thigh (outer sweep).

• Execution: Perform the exercise with each leg separately (unilaterally), which helps correct muscle imbalances.

5. RDL & Hack Squat

Glass uses the hack squat machine in an unconventional way.

• RDL (Romanian Deadlift): On the machine, he faces the backrest and performs a deadlift variation that targets the hamstrings and glutes. It’s important not to bend your knees too much and to squeeze the muscles at the top of the movement.
• Hack Squat: He then turns to face away from the backrest in the classic position and performs slow, controlled squats that target the quadriceps.

6. Glute Isolator

As a “finisher” (to conclude the workout), Glass chooses a machine that isolates the glutes (similar to a kickback movement).

• Pressure: Push primarily through the middle of the foot to the heel. According to Glass, this ensures a better sensation in the glutes.
• Intensity: Sometimes he performs the movement with both legs at the same time (if the machine allows it) or alternates legs without rest to completely exhaust the muscles.

Charles Glass is known for the fact that his workouts aren’t about show—they’re about results. He recently helped prepare Lauralie Chapados, a star of the Bikini Fitness division who is known for having some of the best glutes in the IFBB professional league. According to Glass, the key to success isn’t just lifting heavy weights, but maintaining proper form, controlling the movement, and being consistent.

Charles Glass, the “Godfather of Bodybuilding,” is living proof that massive glute growth isn’t about mindlessly lifting the heaviest weights, but about perfect biomechanics, angles, and maximum muscle engagement. If you incorporate his ultimate workout into your routine, you’ll provide your muscles with the perfect stimulus to build new curves. But there’s one catch. No matter how well you isolate and tear your muscle fibers, if you don’t immediately provide them with the nutrients they need to repair themselves, all your hard work in the gym will be for nothing.

The solution, however, is incredibly simple. To ensure your glutes get exactly what they need after a demanding workout—and to kickstart recovery before you even leave the locker room—reach for proven quality. Right after your workout, mix up a scoop of top-quality whey protein—great and popular choices include Prom-in CFM Pure Performance or the premium GymSupps XWhey Protein. They’re quickly absorbed, won’t weigh down your digestion, and will provide your fatigued muscles with exactly the amino acids they urgently need. And if you want to protect your glutes from catabolism even during your workout, it’s worth mixing a complex of essential amino acids (EAAs) into your water shaker.

Take inspiration from the best in the field. Focus on maintaining absolute control over every movement, boost your performance and recovery with smart nutrition, and show everyone that with the right technique and supplementation, results can be seen incredibly fast!