The SlantBoard – A Complete Guide

The Slantboard is a unique and versatile piece of equipment designed to elevate your workouts and support knees over toes style training. Compact, sturdy, and effective, this tool has become a staple for athletes, rehabilitation professionals, and fitness enthusiasts alike. In this guide, you'll discover the exercises you can perform with The Slantboard, the benefits of these movements, and the overall utility of incorporating knees over toes principles into your training routine.

What is The SlantBoard?

The Slantboard is just as it sounds: it is a sturdy, angled platform that allows you to perform a variety of strength training and mobility drills, from heel elevated squats and ATG split squats, to tibialis raises and hamstring stretches, The Slantboard proves itself to be a simple yet incredibly versatile tool that will transform the efficiency and effectiveness of your knees over toes style workouts.

Exercises You Can Perform with The SlantBoard

The primary function of The Slantboard is to provide an angled surface to train off of. This angled surface can be used during squatting and lunging exercises to elevate the heels and allow for a greater degree of forward knee travel that emphasizes the knees more than squatting on a flat surface. It can be used to increase the range of motion and difficulty during calf raises and body weight tibialis raises. It can be used for Jefferson curls. And it can also be used to perform various stretches and mobility drills for the hamstring and calf muscles.

1. SlantBoard Squats

Slantboard squats are an excellent way to improve squat depth and target the knees and quadriceps more effectively. The inclined surface reduces the ankle dorsiflexion requirements, making it easier to keep the tension on the quads while achieving greater range of motion. It also allows for greater forward knee travel, which can strengthen the VMO's and knee joints, while promoting a deeper bending of the knees.2. ATG Split Squats

The ATG (knees over toes) split squat is a hallmark of knees over toes style training. Using The Slantboard, you can achieve greater range of motion through the knees while maintaining better balance and stability. The ATG Split Squat strengthens the quads, glutes, and hamstrings while promoting mobility in the hips, knees, and ankles.3. Calf Raises

Performing calf raises on The Slantboard adds a new dimension to this classic movement. The incline greatly increases the range of motion and stretch on the calf muscles and Achilles tendons, enhancing flexibility and strength in the lower legs.4. Poliquin Step Ups

Poliquin step ups, a staple in knee strengthening routines, are greatly enhanced by The Slantboard. The heel incline puts more pressure on the knee during this step down variation causing you to build more strength in the VMO muscle and building the tendons of the knee to be stronger and more durable.

5. Hamstring Stretches

The Slantboard is also excellent for static stretches. By standing on the incline and reaching towards the floor, you can effectively stretch the hamstrings, calves, and lower back.6. Lunges

Elevating your front on The Slantboard during lunges shifts more of the emphasis onto the knees by allowing greater forward knee travel and a deeper knee bend. This variation can increase mobility, build unilateral strength, and challenge your balance.

7. Tibialis Raises

Strengthening the tibialis anterior is crucial for reducing shin splints and enhancing overall lower leg function. The Slantboard provides the ideal angle for performing body weight tibialis raises safely and effectively through an enhanced range of motion.

Benefits of Slantboard Exercises

Using The Slantboard unlocks a range of benefits, especially when combined with knees over toes style training. Here are some key advantages:

Improved Knee Health:One of the primary benefits of Slantboard training is improved knee health. Exercises like ATG split squats and slantboard squats encourage greater forward knee travel and a deeper bending of the knees, strengthening the muscles and tendons around the joint.

Enhanced Range of Motion: The incline provided by The Slantboard promotes a greater range of motion in movements like squats and lunges. This not only improves knee mobility but also ensures optimal muscle engagement in the leg throughout the exercise.

Increased Muscle Activation: The Slantboard’s angle shifts the emphasis to the knees and its associated muscles (the quads, and VMO specifically). This targeted activation leads to improved knee strength, stability, and performance.

Rehab and Prehab: For those recovering from knee or lower body injuries, The Slantboard is an excellent tool for rebuilding strength and stability. For example, heel elevated squats (i.e. slantboard squats), specifically with an emphasis on a slow and controlled eccentric phase, have been shown to be a proven technique for rehabbing patellar tendinopathy (“jumper's knee”). Additionally, The Slantboard can be used as a prehab tool to prevent injuries by strengthening the supporting structures around the knee joints.The Utility of Knees Over Toes Style Training

Knees over toes training has gained significant attention for its effectiveness in improving joint health, athletic performance, and overall mobility. This training philosophy emphasizes controlled knee flexion, full range of motion, and targeted strengthening of the lower body. The Slantboard is an integral part of this approach, providing the ideal platform for many of these exercises.

Key Principles of Knees Over Toes Training

1. Full Range of Motion: Knees over toes training prioritizes deep, controlled bending of the knees with a large degree of forward knee travel (knees over toes!) to maximize muscle activation and flexibility.

2. Joint Longevity: By strengthening muscles like the VMO and tibialis anterior, this approach enhances joint stability and mobility.

3. Athletic Performance: Improved knee and ankle strength and mobility translates to better running, jumping, and overall lower body power.

4. Pain Reduction: Many individuals report reduced knee pain after adopting this style of training, as it addresses underlying weaknesses and imbalances.

Why the Slantboard is Essential for Knees Over Toes Training

The Slantboard’s design aligns perfectly with the principles of knees over toes training. Its incline allows for greater depth and precision in movements, ensuring that you get the most out of your exercises. Additionally, it provides a stable and supportive surface, making it suitable for athletes of all levels.

Durability and Design

The Slantboard's sturdy construction ensures that it can withstand heavy use, while its non slip surface provides safety and stability during intense exercises. Whether you’re a beginner or an advanced athlete, you can rely on The Slantboard to support your fitness journey.

Final Thoughts

The Slantboard is a versatile and indispensable tool for anyone looking to improve their strength, mobility, and overall fitness. Its compatibility with knees over toes training makes it particularly valuable for those aiming to enhance knee health and athletic performance. With its cost effectiveness, space efficiency, and durable design, The Slantboard is a must have addition to your home gym.