Instagram via @markwahlberg

Mark Wahlberg rushes uphill to increase the intensity of his leg workout.

Prominent Hollywood actor Brand Wahlberg has a physique that rivals that of a professional bodybuilder. At 53, Wahlberg boasts an impressive physique, a testament to his extraordinary commitment to his fitness routine.

An advocate of starting the day right, Wahlberg engages in distinctive early morning workout routines, complemented by a strict diet. Research supports that exercising early in the morning, like Wahlberg, is beneficial for muscle development and weightloss (1). He takes his diet to an exceptional level by waking up at 4 a.m., a practice many admire for its discipline.

As summer approaches, Wahlberg took the time to share some leg workouts for his summer body. Wahlberg’s routines could be the perfect addition to your regimen if you want to up your leg workout for the warmer months.

Full name: Mark Robert Wahlberg (Hollywood actor)
Weight Height Date of birth
185-190 pounds 5’8″ 06/05/1971
Division Time Nationality
None 2010s, 2020s American

Mark Wahlberg’s Leg Workout

Mark Wahlberg’s leg routines are high intensity mix with Ffunctional training. After recent injuriesit also focuses on recovery and systematically integrates cold dives. Studies show that cold dives are beneficial for reducing stiffness and muscle damage while improving athletic performance (2).

Below are the leg exercises that Mark Wahlberg uploaded to his Instagram.

Leg extensions

Mark Wahlberg jumps on the lever machine to do some leg extensions. Leg extensions work lower body muscles, such as quads And knee joints. Performing this exercise regularly can strengthen the flexion and extension of your knee joints, making mobility easier and reducing the risk of injury.

Heel-raised dumbbells, narrow squat pulses

Wahlberg performs this unique compound exercise, placing weight plates to raise your heels. He does a few reps in good form while looking in the mirror. This exercise works the loins, glutesquads and calf muscles. The core muscles play an active role as stabilizers during this routine.

Raising your 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 that squats with dumbbells, so you can do it even with a back injury.

Hack Squats

Wahlberg does it too compound movement do squats to work out lower body entirely. He begins this exercise with his back flat on the rest and his knees pointed. 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 developing your legs. Mark Wahlberg places his feet on the bottom plate and uses a reasonable shoulder length, focusing only on the quads. These leg presses allow a good range of motion with the deep knee flexion required. They work your quadriceps, hamstrings, glutes and calf muscles. Performing them regularly also strengthens the knee joints (3).

Uphill Dumbbell Walking Lunges

Wahlberg posted a clip of himself performing the functional dumbbell movement while walking uphill. He controls the weight and motivates himself with each climb. When he performs this insane variation of walking lunges, he uses a long stride with a semi-lateral lunge and comes all the way down, increasing his range of motion. Moreover, he wear gloves and grabs 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 stand. Over there, point to the hill and say: all the way up. You can staying up.

The uphill dumbbell walking lunge works your lower body muscles like your glutes, quads, hamstrings, and calves. It also recruits the core muscles, which contribute to coordination and stability of the body. Mark Wahlberg takes this exercise to the next level by doing it uphill, increasing the resistance and better activating the targeted muscles.

If you want to build muscle mass and reduce body fat, this exercise is a great addition to your workouts. Uphill dumbbell walking lunges also combine strength training with cardiowhich improves overall fitness.


Mark Wahlberg is widely recognized for his acting career and his dedication to rigorous gym sessions. It uses a series of effective leg exercises, and by performing them correctly, you are likely to achieve results. Additionally, Wahlberg is proud to showcase and admire his efforts to sculpt his legs and calves.

“Stubborn bastards, I’ve grown up.”

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The references

  1. Schumacher, LM, Thomas, JG, Raynor, HA, Rhodes, RE and Bond, DS (2020). Regular morning exercise can be beneficial for obese people. Reviews of Exercise and Sport Sciences, 48(4), 201-208.
  2. Xiao, F., Kabachkova, AV, Jiao, L., Zhao, H. and Kapilevich, LV (2023). Effects of post-exercise cold water immersion on recovery from fatigue and exercise performance – meta-analysis. Frontiers in Physiology, 14, 1006512.
  3. Martín-Fuentes, I., Oliva-Lozano, J.M. and Muyor, J.M. (2020). Assessment of electromyographic activity of lower limb muscles during leg press exercise and its variations: a systematic review. International Journal of Environmental Research and Public Health, 17(13), 4626.