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Build a Stronger Lower Body with The Rock’s Leg Workout

Make gains like Dwayne Johnson with this hard-hitting leg routine, courtesy of Johnson's trainer.

45 min
7
Yes

Per Bernal

Dwayne “The Rock” Johnson graced M&F‘s cover once again in September, and we got a hold of his leg-crushing workout. If you’re looking to add more size to your stems this lower-body blaster will push you to the limit for building more muscular legs.

It’s been an insanely busy year for Johnson, who thrives on hard work and taking it to the next level. He’s been filming constantly and finding new ways to produce content for his fans, including a Seven Bucks Digital Productions Youtube Channel.

Try this leg workout straight from Johnson’s trainer to make Rock-worthy gains.

Routine

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Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 7

Barbell Glute Bridge

Equipment

Barbell

Sets

Reps

Rest

90 sec.

Exercise

Equipment

Sets

Reps

Rest

Exercise 2 of 7

Single-Leg Extension

Equipment

Sets

Reps

Rest

90 sec.

How to

Hold last rep at the top, squeezing your glutes as hard as possible for 10 seconds.

Exercise

Equipment

Sets

Reps

Rest

Exercise 3 of 7

Leg Press

Equipment

Sets

Reps

Rest

90 sec.

Vertical, with chains

Exercise

Equipment

Sets

Reps

Rest

Exercise 4 of 7

Walking Dumbbell Lunge

Equipment

Dumbbells

Sets

Reps

Rest

90 sec.

Play How to

Exercise 5 of 7

Leg Press

Equipment

Sets

Reps

Rest

45 sec.

Exercise 6 of 7

Lying Leg Curl

Equipment

Sets

Reps

Rest

30 sec.

Exercise 7 of 7

Seated Leg Curl

Equipment

Sets

Reps

Rest

30 sec.

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Written by Dave Rienzi

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