The Rock never skips this exercise on leg day

pulse

May 11, 2017 12:48 PM

The Rock stressed that the importance of doing these lies in their ability to prevent injury and keep you in top condition.

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We’ve already given you plenty of Rock-related inspiration in the past, in addition to trying to help you build muscle on your chest, arms, legs, and back like the A-lister. Results

Now, we bring you a warm-up exercise that the Fate of the Furious star says he never skips on leg day, courtesy of his Instagram page, which frequently shows some well-lit shots of his workouts. If you’re not one of the 4.2 million and counting people who has already watched it (or, really, even if you have) here it is. If you’re already doing barbell hip thrusts, you’ll quickly be able to master this move:

He also left this explanation for those who need context:

"Fun warmup activating glutes and hips before destroying legs," he wrote. "5 second hold at the top, squeezed, with resistance bands above the knees using 225lbs. Gotta warm up properly due to all my sexy lower body injuries from years of wrestling and football (two L4 & L5 low back disc ruptures, five knee surgeries, torn Achilles, tore both my quad and adductor from my pelvis and repaired three hernias all in one lovely emergency surgery). Lots of fun pain, but we fight thru it and come back stronger and better."

On top of that, The Rock also pointed out some additional benefits to the warm-up: "Plus this exercise showcases the relentless power in my thrust game which is my jam when we practice making babies."

Overall, though, he stressed that the importance of doing these lies in their ability to prevent injury and keep you in top condition.

"Bottom line/ do your warm ups. They're critical," he wrote. "As tempting as it is to blow off warm-ups (which I, myself, have been guilty of doing literally hundreds of times) it’s a good way to mess yourself up so you can’t get back in the gym for an extended period (which I, myself, have been guilty of doing literally hundreds of times twice)."

You may not have had the volume of serious injuries that The Rock mentioned in his post (at least, good god, we hope you haven’t) but heed the warning regardless. Oh, and also toss this move into your mix as you see fit. Though you should note his mass before going 225 on it. And if you'd like more tips on transforming your legs, read what our Fitness Director BJ Gaddour has to say about it here.

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