Strong & Simple: Your Empowering Leg day Training Schedule

Leg training doesn’t have to be complicated. With the right exercises and a clear plan, you can quickly build strength and volume. In this schedule, we focus on the basic movements that will really make your legs stronger. No fuss, just rock-solid results. Ready to take your leg day to the next level? Let’s go!

To take your leg day to the next level, you need the right tools. Here are the top products from the KrakenSport collection that will help you smash;

• KRAKEN Olympic plate Rack
• KRAKEN Bumper Plates
• KRAKEN Kettlebell 6, 8 or 10 KG
• KRAKEN Slant Board Steel
• KRAKEN Verstelbare Dumbbell 32 KG
• KRAKEN Resistance Bands

The back squat is the ultimate compound exercise for your lower body. Place the barbell just below your neck on your upper back, with your hands slightly wider than shoulder width. Place your feet about shoulder-width or slightly wider and turn your toes slightly outwards (about 10-15 degrees). Sink down in a controlled manner by bending your knees and pushing your hips back, as if you were sitting on a chair. Aim for your thighs to come parallel to the ground or deeper if your mobility allows. Always keep your back straight and chest up. Push up forcefully through your heels to return to the starting position. This exercise mainly trains the quadriceps, hamstrings, glutes and strengthens your core.

This exercise challenges your balance and strength on one leg. Put one foot behind you on a bench or elevation, while standing firmly on the ground with the other leg. Keep your torso upright, look straight ahead and tighten your core. Hold a bumper plate close to your chest with both hands for extra weight and stability. Slowly sink through the front leg so that your back knee almost touches the ground. Make sure your front knee does not go past your toes and keep the knees in line with your feet to avoid injury. Forcefully push yourself back up with the front leg. This movement mainly works your quadriceps and glutes, which are the largest groups of muscle. 

The RDL is the hamstring and glute exercise. Grab a dumbbell or dumbbells with an overhand grip and hold them in front of your legs. Keep your knees slightly bent and your back straight. Slowly bend forward from the hips as you lower the dumbbell past your legs. You’ll feel a good stretch in the hamstrings. Sink until you are just below the knee or just past the middle of your shin, depending on your mobility. Then push your hips forward to come back upright. Tighten your glutes well at the top. Make sure your back always stays straight, avoid curves in your lower back.

This squat variation is perfect to improve your squat technique and train your core at the same time. Grasp a dumbbell or kettlebell with both hands, holding it in front of your chest. Place your feet slightly wider than shoulder-width and turn your toes slightly outwards. Sink down in a controlled manner by bending your knees and pushing your hips back. Make sure your chest stays up and your elbows point inwards. Come up explosively by pushing powerfully through your heels. This also helps you find the right squat depth and works your quadriceps, glutes and core.

The Slant Board trains your calves with extra focus on mobility and strength. Place your feet on the incline so that your heels hang lower than your toes. Slowly lower your heels for a deep stretch in the calf muscles (gastrocnemius and soleus). Then push up forcefully on your toes, hold for a moment at the top and sink back down in a controlled manner. Pay attention to a gentle pace, this way you build maximum strength and avoid injury.

This exercise is golden for the lower leg muscles that are often forgotten, the tibialis anterior. Stand with your back against a wall and your feet flat on the Slant Board, with your heels touching the ground and the front of your feet raised. Slowly lift your toes as high as possible while keeping your heels firmly on the ground. Lower your feet again in a controlled manner. This movement improves the stability of your ankles and knees and helps prevent injuries.

This exercise is ideal for strengthening your hip abductors and outer thigh muscles, which helps with stability and prevents knee pain. Place a resistance band just above your knees or around your ankles. Stand in a light squat position, with your feet shoulder-width apart and your knees slightly bent. Tighten your core and keep your back straight. Take a step sideways with your right foot, followed by your left foot, so that you are shoulder-width apart again. Stay low in the squat and keep constant tension on the band. Walk like this for 15 steps to the right, and then 15 steps back to the left

• Rest 60-120 seconds between sets, depending on your goal.

• Work at a concentrated pace: 3 seconds down, explosive up

• Keep your core active for stability and protection for your lower back.

• Use progressive overload: increase weight or reps weekly.

• Start with mobility exercises and warm-up on the Slant Board

With the right training schedule and the right Kraken gear, a strong, powerful leg day is within reach. Focus on the basics, consciously work on technique and gradually build up your strength. That way, you’ll avoid injury and get fast results. Whether you train at home or in the gym, with these exercises and tools you will be ready to grow those legs and improve your performance. Grab that leg day and, with the power of the Kraken, see yourself getting stronger than ever before!