Mark Wahlberg lunges uphill to raise the intensity of his leg workout.
A-list Hollywood actor Mark Wahlberg boasts a physique that rivals that of a professional bodybuilder. At 53, Wahlberg showcases an impressive physique, a testament to his extraordinary commitment to his fitness routine.
An advocate for starting the day on the right foot, Wahlberg engages in distinctive workout routines early in the morning, complemented by a strict diet. Research supports that exercising in the early hours, like Wahlberg, is advantageous for muscle building and weight loss (1). He takes his regimen to an exceptional level by waking up at 4 a.m., a practice many admire for its discipline.
With summer approaching, Wahlberg has taken the time to share some leg day workouts for his summer bod. Wahlberg’s routines might be the perfect addition to your regimen if you want to elevate your leg training for the warmer months.
| Full Name: Mark Robert Wahlberg (Hollywood Actor) | ||
| Weight | Height | Date Of Birth |
| 185-190 lbs | 5’8″ | 6/5/1971 |
| Division | Era | Nationality |
| None | 2010s, 2020s | American |
Mark Wahlberg’s Leg Workout
Mark Wahlberg’s leg routines are high-intensity mixed with functional training. After recent injuries, he’s also focusing on recovery and consistently incorporates cold plunges. Studies show cold plunges are beneficial in reducing muscle stiffness and damage while improving athletic performance (2).
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Below are the leg exercises Mark Wahlberg uploaded to his Instagram.
| Exercises |
| Leg Extensions |
| Elevated Heel Dumbbell Narrow Squat Pulses |
| Hack Squats |
| 45-Degree Leg Presses |
| Uphill Barbell Walking Lunges |
Leg Extensions
Mark Wahlberg hops on the lever machine to do some leg extensions. Leg extensions work the lower body muscles, such as the quads and knee joints. Regularly performing this exercise can strengthen the flexion and extension of your knee joints, making mobility easier and reducing the risk of injury.
Elevated Heel Dumbbell Narrow Squat Pulses
Wahlberg performs this unique compound exercise, placing weight plates to elevate his heels. He does a few reps with good form while looking at himself in the mirror. This exercise works the lower back, glutes, quads, and calf muscles. The core muscles play an active role as stabilizers during this routine.
Elevating the heels increases ankle mobility and squat depth, increasing your range of motion. This better targets the ankles and increases muscle hypertrophy. This exercise also puts less strain on your back than barbell squats, so you can do it even with a back injury.
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Hack Squats
Wahlberg also does compound movement hack squats to work his lower body entirely. He starts this exercise with his back flat on the rest and knees pointing out. Mark Wahlberg then performs slow concentric movements, which place tension on the targeted muscles to activate them.
45-Degree Leg Presses
The 45-degree leg press is another effective compound exercise for building your legs. Mark Wahlberg places his feet at the bottom plate and uses a reasonable shoulder-width length, solely focusing on the quads. These leg presses allow a good range of motion with the deep knee flexion required. They work your quads, hamstrings, glutes, and calf muscles. Regularly performing them also strengthens the knee joints (3).
Uphill Barbell Walking Lunges
Wahlberg posted a clip of himself doing the functional movement barbell walking lunge uphill. He controls the weight and motivates himself with every step uphill. When doing this insane variation of walking lunges, he uses a long stride with a semi-lateral lunge and goes all the way down, increasing his range of motion. In addition, he wears gloves and grasps the weight plates to support the load.
“Up the hill. Up the hill. Up the hill. Up the hill. All the way up. You can stay up. Over there, point to the hill and say, all the way up. You can stay up.”
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The uphill barbell walking lunge works lower body muscles like the glutes, quads, hamstrings, and calves. It also recruits core muscles, which help with body coordination and stability. Mark Wahlberg takes this exercise to the next level by doing it uphill, increasing resistance, and activating the targeted muscles better.
If you want to build lean muscle and reduce body fat, this exercise is an excellent addition to your workouts. Uphill barbell walking lunges also combine strength training with cardio, which improves overall fitness.
Wrapping Up
Mark Wahlberg is widely recognized for his acting career and dedication to rigorous gym sessions. He employs a series of effective leg exercises, and by executing them with proper form, you’re likely to see results. Additionally, Wahlberg takes pride in showcasing and admiring his effort in sculpting his legs and calves.
“Stubborn motherf*ckers, I’ve grown.”
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References
- Schumacher, L. M., Thomas, J. G., Raynor, H. A., Rhodes, R. E., & Bond, D. S. (2020). Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exercise and sport sciences reviews, 48(4), 201–208. https://doi.org/10.1249/JES.0000000000000226
- Xiao, F., Kabachkova, A. V., Jiao, L., Zhao, H., & Kapilevich, L. V. (2023). Effects of cold water immersion after exercise on fatigue recovery and exercise performance–meta analysis. Frontiers in physiology, 14, 1006512. https://doi.org/10.3389/fphys.2023.1006512
- Martín-Fuentes, I., Oliva-Lozano, J. M., & Muyor, J. M. (2020). Evaluation of the Lower Limb Muscles’ Electromyographic Activity during the Leg Press Exercise and Its Variants: A Systematic Review. International journal of environmental research and public health, 17(13), 4626. https://doi.org/10.3390/ijerph17134626
