Dwayne Johnson ‘The Rock’: ‘Absolutely Brutal’ Leg Workout

Dwayne “The Rock” Johnson is already one of the sexiest male actors in Hollywood and gaining even more muscle in the past year as he was getting ready for his debut as a superhero in DC’s Black Adam. It was a method. The author described him as one of the most demanding physical challenges in his professional career. He has also gained insight into innovative training, as demonstrated by his most recent training session.

“Absolutely tough leg training this morning, but I am always happy to work hard and try my best to improve my standards.” he wrote in the caption of his latest Instagram post. He then provided the full rundown of everything he does to increase and keep his strength in the vast quads and explained that the most efficient workouts aren’t all about the weight the person is lifting but the method he uses to go about performing it.

The actor begins with 30 minutes of warm-up that consists of foam rolling and stretching and a variety of strengthening exercises, such as leg extensions and glute abductions, leg curls, and single glute drive exercises for the legs.

It’s time to do massive sets, all within the 15-20 rep range, done five times. For Johnson, this is usually a compound pressing exercise such as the leg press with barbells or Pit Shark squat variations. “Slow and intense controlled reps, with multiple second negatives, increased each exercise’s weight,” he said. The workout is completed with the walking lunge as a standard in his routine for leg day and superseded by slowed-down Romanian deadlifts that have a 1-second interval at the end of every repetition.

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Johnson has previously spoken about the importance of slow, controlled negative repetitions and sharing a series of workout videos where Johnson shows his eccentric contraction, swaps on the heavyweights, and focuses on getting the most of each rep by increasing the duration under tension.

“You’ll be able to see that the weight I utilize is not an excessively massive amount.” Johnson wrote, noting that training safely is an absolute priority after numerous surgeries and injuries. “I’ve realized that it’s not we train with what weights; however, it’s the quality of repetitions and the mind-muscle connection that is most important,” he continued. “Truth is, I’ve been able to train HARDER through my time. However, to improve my training, I needed to master the art of training more efficiently.”


  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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