Build A Pair Of Bulging Quads With Dwayne “The Rock” Johnson’s Leg Workout

When most people want to relax, they pick up a good book, go for a hike, or scroll social media until they fall sleeping. For Dwayne The Rock Johnsondecompression comes in the form of a brutal late night leg workout which he describes as “amusing pain”.

The black adam The star recently took to Instagram to share this “intense session to decompress” that capped off a productive week of promoting movies and other rock-related business ventures. Check it out below:

[Related: The Rock’s Strength Coach Shared a Simple Three-Exercise Workout for Bigger Biceps]

The Rock’s Four-Move Leg Workout

If you want to follow Johnson’s leg workoutyou will do these moves:

Johnson used giant sets to cross the four lap circuit, which means that he did not take a break between individual exercises. Similar to traditional supersetsthe giant sets are designed to exhaust muscles, save time, and burn more calories.

While you don’t rest between movements, you should take a few minutes between workouts to catch your breath. There was no rep count provided in the Instagram post, so go with whatever is comfortable or mechanical breakdown. Here’s a breakdown of the moves:

leg press

The leg press is a simple machine with significant advantages. It’s great for build quads and increase squat strength. While seated on the leg press, place your feet the same width as a squat position. Then release the weight of the sled and slowly bend your knees towards your chest, maintaining pressure on the midfoot.

Once your knees are close to your chest and your quads are in their fully extended position – which means maximum knee flexion – press the sled up. Don’t straighten your knees at the end of the rep. Instead, keep a slight bend to maintain tension on your quadriceps.

Vertical leg press

Although not available in all gyms, the upright leg press is a favorite of bodybuilders as the double champion of Classic Physique Olympia Breon Ansley and seven-time 212 Olympia champion Flex Lewis.

[Related: Actor Mark Wahlberg Shows Off His Shredded Six Pack at 51 Years Old]

To do this move, lie on your back with your legs stretched vertically on the sled overhead. Position your feet as you would for a squat and lower your knees to your chest after unplugging the sled. Move through your full range of motion to the bottom of the rep, then lower the sled back to the starting position.

Chained lunges

For these slits, wrap a chain around your shoulders and hold both ends. Next, take a big step forward—think 18 to 24 inches—with your front foot. From here, let your front knee come forward as your back knee drops to the floor. Step back up with your front foot to return to a standing position. Repeat the process stepping forward with the other foot.

[Related: Chris Hemsworth Shared a Brutal 5-Move, 50-Rep Workout Challenge on Instagram]

Sumo Pit Shark Squats

A pit shark is a belt squat machine that emphasizes time under tension and reduces stress on joints and back. Rock’s Favorite sumo stance — feet further apart and toes pointing outward — more focus on buttocks.

The Rock performed a three second negative on each rep, which means he took three seconds to descend into the bottom of his squat.

What’s next for The Rock?

The next time The rock honors the big screen will be on October 21, 2022, when he stars as the titular anti-hero in black adam, based on the DC Comics character. Johnson said the role was the “[hardest] business of my entire career physically and mentally. With workouts like the one above, it’s no surprise he looks as good as ever.

Image courtesy of The Rock’s YouTube channel.

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