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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.

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  • 45 min

  • 7

  • Yes

Dwayne Johnson
Per Bernal
Dwayne Johnson
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.  

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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. 

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Routine

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Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Barbell Glute Bridge

Equipment
Barbell
Sets
4
Reps
12
Rest
90 sec.
Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 7

Single-Leg Extension

Equipment
Sets
3
Reps
20
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
5
Reps
15
Rest
90 sec.
Vertical, with chains
Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 7

Walking Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
24
Rest
90 sec.
Exercise 5 of 7

Leg Press

Equipment
Sets
6
Reps
15
Rest
45 sec.
Exercise 6 of 7

Lying Leg Curl

Equipment
Sets
4
Reps
12
Rest
30 sec.
Exercise 7 of 7

Seated Leg Curl

Equipment
Sets
5
Reps
12
Rest
30 sec.
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