NOTE: All Slant Stack exercises are shown in the module for quick reference. Please see below for the complete upper body workout.

Goals: Quad strength & hypertrophy; back strength & resilience; bulletproof knees

Duration: 60-90 minutes

Frequency: 1x per week

Perform The Slant Stack Complete Lower Body Workout #1 at the beginning of the training week, and The Slant Stack Complete Lower Body Workout #2 two to three days later.

How to Progress the Movements

Slant Board Squat: strive to get more reps; pause at the bottom; add 5lbs every 3-4 weeks 

Jefferson Curl: strive to increase range of motion; pause at the bottom; add 5lbs every 3-4 weeks

Poliquin Step-up: improve balance & control; increase box height; add a small amount of weight

Slant Board Tibialis Raise: strive to get more reps; add a pause at the top; switch to single leg

Calf Stretch: increase hold times; strive for a deeper stretch

A. Slant Board Squat (Detailed Breakdown)

How to Perform It

1. Stand on the Slant Board with your heels elevated and toes pointing forward or slightly out.

2. Keep your torso upright and knees tracking over your toes as you descend into a full squat.

3. Allow the knees to drift forward and squat down as deep as possible.

4. Drive through the midfoot to return to a standing position.

Muscles Worked: Quads (heavy VMO emphasis); Glutes; Calves (supportive)

Benefits:

1. Maximizes quad engagement through deep knee flexion

2. Builds strength and resilience in the knees

3. Can help with hip mobility

4. Low back friendly squat variation due to upright posture

Progressions:

1. Add weight (dumbbells, barbell, vest)

2. Pause at the bottom

3. Perform tempo squats (4-6 second descent)

B. Jefferson Curl (Detailed Breakdown)

How to Perform It

1. Stand on the Slant Stack (or Slant Board with toes elevated) with a light weight in your hands.

2. Begin the movement by tucking your chin and slowly rounding your upper spine.

3. Segmentally curl down one vertebra at a time, letting the weight pull you into a forward flexion.

4. Keep the knees (mostly) locked and go as far as your hamstring and back mobility allows.

5. Reverse the motion slowly and return to standing one vertebra at a time.

Muscles Worked: Erector spinae; Hamstrings; Glutes; Lats and scapular stabilizers

Benefits:

1. Builds spinal mobility and control

2. Increases strength and resilience in the posterior chain

3. Encourages healthy spinal flexion under control

4. Improves hamstring length and mobility

Rehab Application (Back Pain):

1. For chronic low back tightness or fear of flexion, Jefferson curls can be a valuable tool when introduced gently

2. Start with very light weight or body weight only

3. Focus on smooth, slow movement and small ROM

4. Gradually increase depth and load as control and confidence improve

C. Poliquin Step-up (Detailed Breakdown)

How to Perform It

1. Stand with one leg on the Slant Board with your heel elevated on the board, and the other leg held out in front of you in a floating position.

2. Keeping the torso upright, bend the working leg under control by letting the knee travel as far forward as possible while keeping the foot planted firmly on the Slant Board.

3. Lightly tap the heel of the floating leg to the floor without shifting weight onto it.

4. Drive back up through the ball of the foot on the working leg.

Muscles Worked: Quads (emphasis on VMO); Calves; Hip stabilizers

Benefits:

1. Excellent for improving strength in terminal knee extension

2. Builds knee resilience and strengthens knee tendons

3. Trains eccentric control through targeted knee flexion

4. Enhances single-leg balance & stability

5. Great for athletes, lifters, and the general population alike

Rehab Application (Knee Pain):

1. Ideal for patellar pain and/or tendinopathy, as well as part of post-surgical knee rehab.

2. Use body weight and a low step height to start

3. Emphasize eccentric control, and gradually increase the range of motion.

4. Start off with arm support if needed, then progress to no support, and ultimately add a small amount of weight.

D. Slantboard Tibialis Raise (Detailed Breakdown)

How to Perform It

1. Stand with your heels elevated on the Slant Board and toes pointed down towards the floor.

2. Lift the balls of your feet up into the air as high as possible.

3. Pause briefly at the top, then slowly lower back down under control.

Muscles Worked: Tibialis anterior; Toe extensors; Ankle stabilizers

Benefits:

1. Bulletproofs the anterior lower leg

2. Helps prevent or rehab shin splints

3. Supports strong dorsiflexion for sprinting, jumping, and landing

4. Essential complement to calf training and posterior chain work

Pro Tip: Once you can nail 30 clean reps with a pause at the top, try these one leg at a time, OR add resistance with the Tib Bands.

E. Calf Stretch (Detailed Breakdown)

How to Perform It

1. Stand on the Slant Stack with the balls of your feet planted and your heels hanging off the edge.

2. Keep your knees straight (for gastroc focus) or slightly bent (for soleus focus).

3. Let your heels drop down below the level of the step as far as possible, putting the ankles and calf muscles into a deep stretch.

4. Hold for 30–60 seconds per set.

Muscles Stretched: Gastrocnemius; Soleus; Achilles tendon; Plantar fascia (indirectly)

Benefits:

1. Improves ankle mobility

2. Reduces stiffness in the calves and Achilles

3. Supports better squatting and sprinting mechanics

4. Aids in recovery and flexibility

Pro Tip: Once you are comfortable with body weight only, you can consider holding a light dumbbell to increase the intensity of the stretch. 

Also consider: Finish the workout with 2 rounds of the Couch Stretch (30–60 seconds per leg).

This targets the hip flexors and quads, improving hip extension capacity and anterior chain recovery, which is especially helpful after slant board squats and step-ups.