What is The Rock’s secret to maintaining six-pack abs in his 50s?
Dwayne Johnson, widely known as “The Rock,” is not just a top-tier celebrity renowned for his roles in films like Red Notice. He boasts an extensive and notable background in bodybuilding. He was previously married to an IFBB Pro League professional bodybuilder and had planned a bodybuilding show named Athleticon to rival the Mr. Olympia and Arnold Classic tournaments. This piece will explore one of the routines The Rock uses to sculpt his abs and core — the bench seated leg raises.
Johnson’s unwavering dedication and triumph in bodybuilding have earned him significant recognition. He was awarded the iconic Mr. Olympia “Man of the Century” ICON accolade. Yet, Johnson’s formidable build is not just a relic of his past — the actor and former professional wrestler continues to be impressively muscular, seemingly growing larger and more defined.
At over 50, The Rock maintains an exceptional physique, serving as a fitness icon even for those half his age! He frequently shares his fitness regimen, and numerous fans are eager to discover what keeps him so cut.
One aspect that grabs many people’s attention about The Rock is his abdominals. Unlike the standard six, eight, or even 12-pack sported by other stars, he explained in an interview that an injury from his professional wrestling days caused this. He tore his quadriceps from his pelvis, leading to a chain reaction that also ruptured his abdominal wall.
Notably, his commitment to wrestling prevented him from quitting. The Rock rises at 4 am and trains six days a week. Even though many would surrender after such a setback, he remains fit and has created methods to strengthen his core.
In a recent Instagram clip, The Rock revealed one of his trusted routines for core and ab development — bench seated leg lifts. His focus has been on building strength rather than mere appearance. The Rock shared on Instagram:
“I’m the last person to offer ab advice, but after tearing my abdominal wall during a wrestling match (painful experience), I had to genuinely focus on exercises that would re-strengthen my entire wall and core.”
| Full Name: Dwayne Douglas Johnson (The Rock) | ||
| Weight | Height | Birthdate |
| 260 – 270 lbs | 6’5” | 05/02/1972 |
| Occupation | Era | Nationality |
| Professional Wrestler, Actor | 1990s, 2000s, 2010s, 2020s | American |
The Rock’s Core Workouts — Bench Seated Leg Raises
Below is a video The Rock recently uploaded to his Instagram of him executing bench seated leg raises:
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Bench seated leg raises are a variant of leg raises that enhance core strength. This abdominal exercise uses bodyweight resistance, making it easy to integrate into your home workouts or gym routine. All you need is a flat bench.
Performing leg raises is a superior way to engage the “global” muscles (muscles of the outer core that help stabilize the torso) compared to planks(1). The rectus abdominis is a global muscle, so the seated leg raises are an excellent exercise if you aim to develop a six-pack. Additionally, you can augment ab hypertrophy by incorporating ankle weights into this exercise.
Instructions for Bench Seated Leg Raises
To perform bench seated leg raises, sit near the edge of the bench. Recline to about a 60 or 45-degree angle and grip the sides or end of the bench. Lift your legs up, keeping them off the bench. Tighten your abs and elevate and lower your legs to complete a rep. Throughout this motion, maintain a firm core.
The Rock intensifies the exercise by removing his hands from the bench, but you should only attempt this if your stability is as solid as his namesake.
Bench seated leg raises have stood the test of time as a reliable method for fortifying your core and abs. Many bodybuilding icons and fitness experts endorse this practice…
routine for developing robust abs. It engages the complete core, enhancing your performance in other exercises like deadlifts, squats, bench presses, and rows due to the transfer of strong abdominal muscles to these compound lifts.
Mistakes to Avoid When Performing Bench Seated Leg Raises
A common error individuals make with this routine is failing to focus on their abdominal muscles during repetitions. This oversight can result in lower back pain and potential injury. To prevent this, ensure that you engage your abs with each rep.
Lifting your legs excessively high during this exercise shifts the emphasis from your core and abs to your back. Additionally, avoid swinging your legs to speed up the reps. This exercise demands control and maintaining core tension for extended periods for optimized abdominal hypertrophy(2).
Lastly, proper breathing during seated leg raises is crucial to avoid lightheadedness or dizziness. Inhale when lowering your legs and exhale while lifting. Deep breaths during exercise ensure ample oxygen flow throughout your body.
Bench Seated Leg Raises: Muscles Targeted
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Leg raises primarily target your core and abs, contributing to a muscular build, especially when body fat is minimal. The rectus abdominis receives the most attention, though other abdominal muscles are also engaged.
When executed correctly, seated leg raises also engage your obliques, which function as stabilizers during hip flexion movements involved in leg raises. Strengthening your obliques enhances balance and coordination.
Additionally, this exercise targets your hip flexors, which encompass several muscles extending from your pelvis to your thighs. The primary hip flexor muscles, the iliopsoas (comprising the psoas minor, psoas major, and iliacus), are strengthened by leg raises. It is vital to boost these muscles to facilitate movement and activate the core when the thighs are elevated above hip height.
Conclusion
Bench seated leg raises are essential for reinforcing your core and lower body, improving coordination and stability in other weightlifting exercises. As the Rock mentions, “I’ve found that a strong core/tight abdominal wall significantly benefits your progress.”
Incorporating bench seated leg raises can help tone your physique and build a six-pack. It strengthens your abdominal muscles, and you can introduce challenging variations to maximize your results. Consider adding bench seated leg raises into your core training regimen.
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References
- Park, D. J., & Park, S. Y. (2019). Which trunk exercise most effectively activates abdominal muscles? A comparative study of plank and isometric bilateral leg raise exercises. Journal of back and musculoskeletal rehabilitation, 32(5), 797–802. https://doi.org/10.3233/BMR-181122
- Mang, Z. A., Ducharme, J. B., Mermier, C., Kravitz, L., de Castro Magalhaes, F., & Amorim, F. (2022). Aerobic Adaptations to Resistance Training: The Role of Time under Tension. International journal of sports medicine, 43(10), 829–839. https://doi.org/10.1055/a-1664-8701
- Cronin, C. G., Lohan, D. G., Meehan, C. P., Delappe, E., McLoughlin, R., O’Sullivan, G. J., & McCarthy, P. (2008). Anatomy, pathology, imaging and intervention of the iliopsoas muscle revisited. Emergency radiology, 15(5), 295–310. https://doi.org/10.1007/s10140-008-0703-8