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The Rock’s ‘Hobbs and Shaw’ Leg Workout Looks Like a Nightmare

To get that blockbuster look, you've got to put in blockbuster work.

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The Rock and Jason Statham on the set of 'Hobbs & Shaw.'
Frank Masi/Universal Pictures
The Rock and Jason Statham on the set of 'Hobbs & Shaw.'
Frank Masi/Universal Pictures

One of the most impressive aspects of Dwayne “The Rock” Johnson’s fitness routine is that it’s all encompassing. He doesn’t stop after building crescent-moon bi’s or mountainous shoulders for those moneymaking, shirtless action scenes—he’s dedicated to building his body from head to toe, highlighted by a pair of legs that are more impressive than anything you’ll see in theaters this summer.

As always, the strategy from Team Rock is to value function and aesthetics equally; it doesn’t matter how great he looks if he doesn’t have the athleticism to back it all up, after all. And for August’s The Fast & Furious Presents: Hobbs & Shaw, Johnson’s core and lower-body workouts were a big part of getting the actor to perform the on-screen physicality the production required of him.

The Rock filming 'Hobbs & Shaw.'

The Rock's 'Hobbs and Shaw' Back Workout

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“One major key with all of these scenes is making sure he’s not going to get himself injured, and that his body’s going to be capable of doing the scenes,” Dave Rienzi, Johnson’s trainer, told us. “So we’re really managing to make sure that all the muscles are firing properly, there are no muscle imbalances.”

“We do a lot of training for the core, we do a lot of training for the glutes,” he continued, “just to make sure that he has all of that stability, and all of that base strength there.”

To get a taste of the work The Rock put in to get ready for Hobbs & Shaw, check out one of his leg workouts.

Routine

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The Rock's 'Hobbs & Shaw' Leg Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 10

Plank with Shoulder Taps

Equipment
Sets
3
Reps
10 Each Arm
Rest
45 sec
Exercise 3 of 10

Barbell Hip Thrust

Equipment
Barbell
Sets
3
Reps
8
Rest
90 sec
Loop a light mini band just above your knees. Hold each rep at the top for 2 seconds, and hold the last rep for 10 seconds.
Exercise 4 of 10

Leg Extension

Equipment
Sets
3
Reps
25
Rest
30 sec
Exercise 5 of 10

Leg Press

Equipment
Sets
4
Reps
25
Rest
-
**Perform these three moves back to back to back. Rest for 2 minutes after each set of walking lunges.
Exercise 6 of 10

Belt Squat Machine

Equipment
Sets
4
Reps
20
Rest
-
**Perform these three moves back to back to back. Rest for 2 minutes after each set of walking lunges.
Exercise 7 of 10

Weighted Walking Lunge

Equipment
Dumbbells
Sets
4
Reps
30 Steps
Rest
120 sec
**Perform these three moves back to back to back. Rest for 2 minutes after each set of walking lunges.
Exercise 8 of 10

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
90 sec
Lower the weight for a 5 count on each rep
Exercise 9 of 10

Lying Leg Curl

Equipment
Sets
3
Reps
12
Rest
60 sec
Exercise 10 of 10

Safety Bar Squat

Equipment
Squat Rack
Sets
3
Reps
15
Rest
90 sec
How to
Pause at the bottom of each rep for 2 seconds.
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