You could never accuse Dwayne “The Rock” Johnson of skipping leg day. The actor, who gained a staggering amount of muscle over the last year while filming DC’s Black Adam, showed off his enormous quads on Instagram over the summer—helping to popularize short shorts among guys—and in his most recent gym video, he shared how he torches his hamstrings and glutes too.
Johnson demonstrated his reloaded power squat in an IGTV clip, explaining that he performs this finisher for 4 sets of 25 reps at the end of his leg workout, switching to lighter weights so he can focus on greater volume. “These final 100 reps at the end of your leg training are brutal, but extremely productive,” he wrote in the caption. “Put yourself thru hell when you train, but especially on leg day. Legs separate the men from the boys.”
If you want to give this a try yourself, it’s important to note that Johnson is using a hack squat machine—but he flips the script by facing in toward the back pad. “When you reverse the position on that sled you make it more hamstring/glute intensive (vs. if you face away and let knees translate forward it’s more quad,” says Men’s Health fitness director Ebenezer Samuel C.S.C.S. “It becomes just a bit hinge-y. Which is good, so he’s packing meat onto his hamstrings and glutes (as opposed to quads).”
The machine also helps him to control the weight for the high number of reps better than if he were training with free weights, like a safety squat bar. He’s able to keep himself in a range of motion that works for his goals. “Depth also speaks to that; he’s not going below a 90-degree angle at the knee on anything,” Samuel continues. “He’s basically pushing for max hip drive on this.”
This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.
And because an epic leg day requires an epic training playlist, Johnson is listening to his own verse on Tech N9ne’s track ‘Face Off’ while he works out in the Iron Paradise. He made his rap debut with this feature in October, summing up his famous work ethic with lyrics like “it’s about drive, it’s about power.” “Bad ass song to train legs to,” he said.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io