Building a pristine set of hamstrings isn’t just about banging out heavy reps. The difference-makers are mastering angles, dialing in body mechanics, and getting creative with training.
In late June 2025, “The Godfather of Bodybuilding,” Charles Glass, laid out five hamstring movements he programs for athletes to grow muscle. Each exercise has specific cues designed to maximize hypertrophy and train smarter, not harder.
- Pause Leg Presses
- Smith Machine Back Squat
- Hack Squat Lunges
- Single-Leg Curl
Leg Press Machine With Pauses
Glass uses the leg press as a precision tool for muscle fiber recruitment. With feet pointed out and spread apart on the platform, he implements two strategic pauses: one at the bottom and the other at mid-range, maximizing hamstring activation. (1)
When you stop and start again, deeper fibers have to kick in to get it up.
—Charles Glass
Deeper squat angles on the leg press draw more stimulus from the glutes and hamstrings, rather than the quads taking over. (2) Research supports that a deeper range of motion during squatting movements can produce greater hypertrophy results. (3)
Smith Machine Back Squat – Drop Set
Smith machine back squats are a safer alternative to traditional squatting due to their straight bar path and built-in safety stops. They require less demand from stabilizing muscles. (4)
Start with five standard reps, strip the weight, and follow with seven reps, pausing for three seconds at the bottom, halfway, and top of each rep.
Glass warned against thrusting the glutes, urging lifters to pull the elbows forward while keeping the hips open. By limiting momentum, these cues help create focused tension on the glutes and hamstrings.
Hack Squat Machine Lunges
Instead of walking lunges, Glass transformed the hack squat machine to emphasize controlled pressure on the hamstrings. Foot placement and a hard glute squeeze at the top of each rep are critical.
Positioning the feet higher on the platform with legs at a 90-degree angle targets the outer portions of the hamstrings without letting the quads dominate. Keep the movement strict to engage the entire posterior chain, with the shoulder blades pressed into the pads.
Change up the angle sometimes. Most people always use the same position — make the legs work harder.
—Charles Glass
Single-Leg Curl
Glass tweaked this setup to ensure the glutes and calves work in unison. The pad should sit right at the kneecap, and the supporting leg should assume a sprinting stance instead of lying flat. An upright torso and tight glute contractions are key to preventing lower back compensation, potentially reducing injury risks. (5)
Seated Single-Leg Curl With Back Support
Elevate the seated leg curl by placing a yoga block or towel behind the back to maintain upright posture and prevent slouching. With the pad at the Achilles, focus on the hamstring insertion behind the knee.
If you have a training partner, they can help push the movement past failure, which remains one of Glass’ favorite intensity tactics to end sessions.
More Bodybuilding Content
- Dorian Yates on Excessive Exercise: “You’re Aging Yourselves”
- Champions Unite — Ronnie Coleman & Arnold Schwarzenegger Train at Gold’s Gym Venice
- Jay Cutler’s Favorite Quad Exercise for Unreal Size
References
- Marshall PW, Robbins DA, Wrightson AW, Siegler JC. Acute neuromuscular and fatigue responses to the rest-pause method. J Sci Med Sport. 2012;15(2):153-158. doi:10.1016/j.jsams.2011.08.003 https://pubmed.ncbi.nlm.nih.gov/21940213/
- Da Silva EM, Brentano MA, Cadore EL, De Almeida AP, Kruel LF. Analysis of muscle activation during different leg press exercises at submaximum effort levels. J Strength Cond Res. 2008;22(4):1059-1065. doi:10.1519/JSC.0b013e3181739445 https://pubmed.ncbi.nlm.nih.gov/18545207/
- Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Eur J Appl Physiol. 2013;113(8):2133-2142. doi:10.1007/s00421-013-2642-7 https://pubmed.ncbi.nlm.nih.gov/23604798/
- Schwanbeck S, Chilibeck PD, Binsted G. A comparison of free weight squat to Smith machine squat using electromyography. J Strength Cond Res. 2009;23(9):2588-2591. doi:10.1519/JSC.0b013e3181b1b181 https://pubmed.ncbi.nlm.nih.gov/19855308/
- Leonard SA. The role of exercise and posture in preventing low back injury. AAOHN J. 1990;38(7):318-322. https://pubmed.ncbi.nlm.nih.gov/2142885/
Featured image: @thecharlesglass on Instagram
