From his days on the mat as a WWE professional wrestler to performing superhero stunts on film, Dwayne “The Rock” Johnson has taken his fair share of injuries in a 30-year career. He had previously spoken in great detail about some of the surgeries he had to undergo after a muscle strain, and said the rehab experience taught him valuable lessons about valuing longevity and stability. .
In a recent Instagram video, the actor demonstrates how he adapted one of his lower body workouts to allow for more mobile work while staying safe and injury-free. increase. Johnson performs two sets of Bulgarian split squats. This is a great exercise to work your glutes, hamstrings, and quads at the same time while building your balance.
After admitting earlier that he struggled to find “groove and balance” in this challenging unilateral growth, Johnson has clearly made some progress. You can see that this time we are performing the movement with the front leg missing. Each time he repeats, he moves through a deeper range of motion.
“The Bulgarian Split Squat Elevation Movement increases ankle and knee mobility,” he writes. “Years of battling injuries (torn Achilles tendon, multiple knee surgeries, torn quadriceps from the pelvis, etc.) have forced me to train just as hard, but smarter. , wiser… the mind muscle connection is real, always striving to improve and work is in progress.”
The Bulgarian Split Squat can be done anywhere. A sofa, stool, or other stable surface can be used in place of a weight bench. You can also do a bodyweight version of the exercise, as Johnson shows here. This is recommended if you are trying it for the first time. Then, once he can perform sets of 5-8 repetitions with proper form, he can add weight to his workouts to maximize strength and muscle gains.
Philip Ellis is the next news editor. men’s health, fitness, pop culture, sex and relationships, and LGBTQ+ issues. His work has been featured in his GQ, Teen Vogue, Man Repeller, MTV and is the author of his next book. Love Scams and Other Scams.
