Dwayne “The Rock” Johnson’s Leg Workout Routine Is INSANE!

We all know Dwayne Johnson – THE ROCK for his reign as one of the world’s most famous professional wrestler and for his leading roles in various movies. This man is a legend both inside the WWE ring, and outside of it. One of the few wrestlers still sporting an incredibly physique today, Dwayne Johnson works hard to keep the gains he has made over his life.

With the years of experience under his belt, he is a seasoned weightlifter who trains instinctively. When The Rock hits the gym, there is no time wasted – it’s a 100% hard work and dedication. Dwayne Johnson’s leg workout routine includes seven exercises:

Dwayne “The Rock” Johnson’s Leg Workout Routine

1. Leg Extensions – 4 sets x 25 reps

leg extension

Muscle Targeted: Quadriceps

How to Perform: Sit on the leg extension machine with your back against the back support pad. Place your feet behind the pad with the pad lying just above your ankles. Extend your legs completely, contract and exhale at the top position. Return to the start position.

Place front of lower legs under padded lever. Position knee articulation at same axis as lever fulcrum. Grasp handles to sides for support.

2. Leg Press supersetted with weighted walking lunges: 4 sets x 50 (Leg Press) 40 steps for lunges – 4 sets x 50

Muscle Targeted: Quadriceps Calves(main), Glutes, Hamstrings

How to Perform: Sit on the Leg Press machine and place your legs on the platform with your back pressed firmly against the support. Your legs should form roughly an angle of 90 degrees from the knee. Push the weight with your feet, and make sure do not lock your knees. Bring your knees back towards your chest and allow the foot plate to return to the starting position. Repeat until you’ve completed your desired reps and don’t forgot to lock the safety pins once you are done.

Performing the lunges: Stand straight with the feet shoulder width apart. Grab a dumbbell in each hand. Step forward with one leg and flex the knee so your hips can go down. Lower your body until the rear knee touches the ground. Drive yourself up with your leading leg (and extend your knees at the same time). You need to stay in upright position throughout the whole movement. Repeat the movement with your other leg too.

For complete exercise instructions see – Lunges a step by step guide

3. Hack Squat Machine –
4 sets x 20 reps

Muscle Targeted: Quads, Glutes, Adductors

How to Perform: Lie supine on the back pad with shoulders under the shoulder pad.Your feet should be about shoulder width apart, placed on the platform, a bit higher than the base of the sled.

Bend your hips and knees until the knees are just short of complete flexion. Raise back up by extending knees and hips. Repeat.


4. Romanian Deadlifts – 4 x 12 reps

Muscle Targeted: Hamstrings(main), Glutes

How to Perform: Grasp a barbell with an overhand, shoulder-width grip and stand with your feet hip-width apart. Bend your knees slightly and stand up straight. Push your b**t back and, without bending your knees any further, hinge forwards from your hips. Lower the barbell down the front of your legs as far as your flexibility allows – do not round your lower back. Stand back upright and repeat

Read more: The Romanian Deadlift – Execution and Advice.

5. Lying Leg Curls – 4 sets x 12 reps

Muscle Targeted: Hamstrings

How to Perform: Start by adjusting the machine lever to fit your height and lie down on the leg curl machine with your face towards the machine. Fix your feet under the foot pad resting the pad over your ankles and grab the side handles of the machine (If there are no handles, you may hold the front of the machine you are lying on, solves the same purpose). Curl your legs upwards, as far as possible, without lifting the upper legs from the pad. Hold there for a few second and slowly get back to starting position. Repeat until you’ve completed your desired reps.

6. Standing Calf Raise – 5 sets x 75 Reps

Muscle Targeted: Calves

How to Perform: Stand on the outer edge of a step platform with you back straight. Tuck your stomach muscles in tight, keep the balls of your feet mounted firmly against the step and your heels balancing over the edge. If you require balance or support, place your hands against a wall or sturdy object. Slowly raise your heels and balance on your tiptoes on the edge of the step or platform. Maintain this position for a few seconds and then lower your heels so that you return to starting position. You should feel a slight burn in your calves, it should not hurt.

7. Seated Calf Raise – 5 sets x 50 reps

Muscle Targeted: Calves

How to Perform: Start by sitting on a machine with your lower thighs on the edge on the foot platform. Push up with your calves and release the lock. Now slowly let your heels drop as far as possible. This is the starting position. Raise your heels up, as high as possible. Hold there for a few second and slowly get back down to starting position. Repeat until you’ve completed your desired reps.

Dwayne Johnson’s leg workout is brutal and not many regular gym goers can say that they can take this beating. The Rock, however, has incredible legs and swears by it.  Give The Rock’s workout a try, and see if you can handle it yourself. Good luck.

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