The rising popularity of slant boards is closely tied to the remarkable health and fitness benefits they bring.
In this article, we’ll thoroughly explore the numerous advantages that arise from integrating this versatile tool into your daily routine.
Beyond its potential to enhance posture and flexibility, the slant board significantly elevates the effectiveness of your workouts.
Dive into the scientific principles underpinning its success, gain insights into its practical applications, and understand why a diverse range of individuals – from fitness enthusiasts to those in physical rehabilitation – are embracing it.
Whether you’re seeking improved range of motion, enhanced muscle definition, or better posture, the slant board holds immense promise.
Everything You Need to Know about the Slant Board
A slant board, also known as an incline board, is a versatile fitness tool designed to enhance lower body strength and aid knee rehabilitation. Its inclined surface adds gravity-driven resistance, fostering muscle growth and coordination.
It offers controlled, low-impact movements, making it valuable for knee recovery. The board accommodates exercises like squats, lunges, and calf raises, catering to various fitness needs.
From athletes improving performance to those seeking recovery, this effective tool proves impactful. Its simplicity conceals its profound influence, rendering it an indispensable asset for comprehensive fitness regimens.
Why Should You Use a Slant Board?
Incorporating a slant board into your workout routine has many benefits. Beyond its general versatility, the slant board is designed to optimise your lower body strength, correct your posture, increase range of motion (ROM) and help with knee rehabilitation programs.
A standout feature of the slant board is its aptitude for facilitating the decline squat.
This exercise effectively targets quad strength while promoting muscle balance and a superior squatting movement pattern.
This is very beneficial for people with prior knee issues, the decline squat helps retrain the muscles and brain to restore efficient functional movements, aiding in the recovery process.
Research reveals that squat exercises performed on a slant board, at angles of 45°, 60°, and 90°, result in increased muscle activity of the Rectus Femoris compared to exercises on a flat surface.
Moreover, the board induces ankle joint plantar flexion, contributing to body posture and balance maintenance. This advantageous biomechanical effect generates enhanced muscle development in weaker areas of the body, thereby facilitating more comprehensive strength gains.
Notably, slant boards have gained prominence among renowned fitness coaches and programs such as Marcus Philly and the Functional Bodybuilding approach. Figures like Ben Patrick, known as the “Knees Over Toes Guy,” have championed the slant board’s efficacy, prominently featuring it in their ATG strength program.
Key Benefits of a Slant Board:
- Optimal Squat Position: Enhance your squat form and position, leading to more effective workouts and reduce the risk of injury.
- Balance, Mobility, and Range of Motion: Improve overall balance and mobility while expanding your range of motion for better exercise performance.
- Muscle Growth and Tendon Strength: Promote muscle growth, particularly in the VMO (Vastus Medialis Obliquus), and strengthen patellar tendons, ankles, and calves.
- Dorsiflexion and Plantarflexion Improvement: Work on ankle flexibility and mobility, essential for various activities and exercises.
- Inflammation Reduction: Help prevent inflammation and alleviate aches and pains, aiding in post-workout recovery.
- Addressing Common Issues: Mitigate problems like shin splints, calf muscle strains, plantar fasciitis, and achilles & patellar tendonitis.
- Versatile Exercise Options: Utilise the slant board for an array of exercises, including Cyclist and Kettlebell Squats, Pistols, Lunges, Calf Raises, Jefferson Curls, ATG split squats, and various mobility drills.
Incorporating the slant board into your fitness routine not only diversifies your workout regimen but also offers a targeted approach to muscle development, injury prevention, and enhanced movement patterns.
Who can use a Slant Board?
A slant board can be helpful for a wide range of people, no matter if you’re new to exercising or a seasoned gym-goer. Some of the people who can benefit the most out of using the slant board are:
If you’re just starting out on your fitness journey, the slant board allows a friendly way to work on your balance, flexibility, and muscle strength without overwhelming you with complex exercises.
If you’re already familiar with workouts, adding a slant board can bring variety and new challenges to your routine. It helps target specific muscles and improve overall exercise performance.
People with Knee Issues:
If you’ve had knee problems in the past or are recovering from a knee injury, the slant board can be a valuable tool. It assists in retraining your muscles and movement patterns, aiding in a safer recovery process.
Those Seeking Muscle Growth:
If you’re aiming to build muscle, the slant board’s unique angles can stimulate muscle growth in areas like your thighs and calves, giving you a more balanced physique.
Individuals Wanting Better Balance:
Balance is essential in both daily life and fitness. The slant board challenges your balance and helps you develop stability, benefiting everyone from athletes to older adults.
People with Limited Range of Motion (ROM):
If you find certain movements difficult due to limited ROM, the slant board can gradually help you increase flexibility and mobility.
Individuals Looking to Prevent Injuries:
The slant board’s exercises can strengthen tendons and muscles, reducing the risk of injuries, especially in the lower body.
Fitness Enthusiasts Exploring New Exercises:
For those who enjoy trying out new exercises, the slant board opens up a variety of workout options that can target different muscle groups.
Athletes and Sports Players:
Athletes from various sports can benefit from the slant board’s ability to enhance muscle strength, agility, and balance, all of which are crucial for optimal performance.
As we age, maintaining muscle strength, balance, and flexibility becomes even more important. The slant board provides a safe and effective way for older adults to stay active and maintain functional fitness.
While the slant board may have many benefits, it’s always a good idea to consult with a fitness professional or healthcare provider before incorporating a new exercise tool into your routine, especially if you have existing health concerns or limitations. The slant board can be a great addition to your fitness journey, offering benefits to people with various fitness levels and goals.
12 Slant Board Exercises
The slant board opens up a whole world of exercises that can add excitement and effectiveness to your fitness routine. Here are some examples of exercises you can perform on a slant board:
- Cyclist and Kettlebell Squat: These squats target your leg muscles and core. The slant board helps you find a balanced squat position, making these exercises even more efficient.
- Pistols, Lunges, and Deep Stretching: Pistols (single-leg squats) and lunges become more challenging on a slant board due to the extra balance required. You can also use the slant board for deep stretching exercises that enhance flexibility.
- Calf Raises: Strengthen your calf muscles by doing calf raises on the slant board. Adjusting the angle of the board through the positioning of your feet adds an extra dimension to the exercise.
- Jefferson Curls: This exercise is excellent for improving lower back and hamstring flexibility. The slant board enhances the stretch and allows for a controlled movement.
- Patrick – Peterson – Poliquin Steps: These steps are part of a comprehensive lower body workout that can help increase leg strength and stability. The slant board intensifies the challenge by adding an incline.
- ATG Split Squat: The slant board supports a deeper ROM in split squats, helping you target your leg muscles more effectively while maintaining balance.
- Calf, Ankle, and Hamstring Mobility: Use the slant board for various mobility drills that improve the flexibility and function of your calf muscles, ankles, and hamstrings.
- Balance and Core Exercises: Beyond traditional exercises, the slant board is excellent for performing balance-focused moves and core-strengthening routines.
- Stretching and Cool Down: Wind down your workout with gentle stretching on the slant board. It can assist in releasing tension and improving overall flexibility.
- Incline Push-Ups and Planks: The slant board isn’t limited to leg exercises. You can use it to perform incline push-ups and planks, targeting your upper body muscles in a different way.
- Ankle Circles and Alphabet: Improve ankle mobility by doing ankle circles and writing the alphabet with your toes while sitting on the slant board.
- Toe Taps and Heel Raises: Strengthen your feet and ankles with exercises like toe taps and heel raises, which are particularly helpful for injury prevention.
When trying new exercises, it’s important to start with proper technique and a manageable level of difficulty. As you become more comfortable and confident, you can gradually increase the intensity and complexity of the exercises.
The slant board’s unique angle enhances the benefits of these exercises and encourages better muscle engagement, making your workouts more rewarding and enjoyable.
At Forte Fitness we take pride in providing quality fitness equipment, including Slant Boards. Have a look at the diverse range of Slant Boards we offer here.
A decline slant board enhances exercises like squats by targeting different muscles and improving balance, leading to better overall leg strength and functional movement.
Using an incline board for squats makes your squats more effective and engages more muscle groups, allowing for a greater range of motion.
Slant boards are popular because they help improve balance, increase muscle activation, offer unique angles for better muscle engagement, and provide a versatile platform for various exercises and deeper stretches.
While Olympic lifting shoes can be beneficial, they’re not necessary for using a slant board. The slant board itself helps with exercise form and ankle mobility, enhancing your workout experience.
Using a slant board can contribute to preventing calf strains by increasing ankle flexibility, improving muscle balance, and providing a controlled environment for calf-focused exercises.
Some of the most effective stretches include: slant board calf stretches, hamstring & glutes stretches, and deep hip flexor stretches. These stretches can help improve lower body flexibility and mobility – feel the stretch!