20 Slant Board Exercises For Strong Legs & Healthy Knees

Are you looking for an effective way to improve your leg strength and mobility? Slant board exercises might be the answer. A slant board is a piece of fitness equipment that is designed to tilt your feet and ankles at an angle, which can help to target different muscles in your legs. In this article, we will explore 20 of the best slant board exercises for strong and healthy legs.

5 Best Slant Board Stretches

Stretching is a crucial part of any workout routine, and slant board stretches can help to improve your flexibility and reduce your risk of injury. Here are five of the best slant board stretches:

  1. Slant Board Wall Calf Stretch: Stand facing a wall with the slant board positioned behind you. Place the balls of your feet on the board and lean forward, keeping your heels on the ground. Hold the stretch for 20-30 seconds.

  2. Slant Board Toe Touches: Stand with your feet shoulder-width apart on the board, then bend forward and touch your toes. Hold for 20-30 seconds.

  3. Slant Board Soleus Stretch: Stand on the board with your heels hanging off the edge. Bend your knees slightly and lean forward, keeping your heels on the ground. Hold for 20-30 seconds.

  4. Slant Board Single Leg Pike Stretch: Stand on one leg on the board and raise the other leg in front of you. Reach forward and touch your toes, then hold for 20-30 seconds before switching legs.

  5. Slant Board Jefferson Curl: Stand on the board with your feet shoulder-width apart. Slowly roll your spine forward, reaching for your toes. Hold for 20-30 seconds.

 

7 Best Knees Over Toes Slant Board Exercises

 

 

 

The knees over toes position is a style of athletic training that develops the muscles responsible for powerful and explosive movements. These exercises are great for building strength and stability in the legs and can help prevent injuries. Here are some of the best slant board exercises for knees over toes:

  1. Slant Board VMO Squat/Cyclist Squat: This exercise targets the vastus medialis obliquus (VMO) muscle, which is important for knee stability. Stand on the slant board with your toes pointing forward and your knees slightly bent. Lower your hips down towards the board, keeping your knees over your toes. Pause at the bottom and then push back up.

  2. Slant Board Patrick Step: This exercise is great for developing balance, stability, and strength in the knees and ankles. Place one foot on the board and the other foot on the ground. Lower your back knee down towards the board, keeping your front knee over your toes. Push back up and repeat.

  3. Slant Board Split Squat: This exercise is similar to the Patrick step, but both feet are on the board. Step one foot back and lower your back knee down towards the board, keeping your front knee over your toes. Push back up and repeat.

  4. Slant Board Front Squat: This exercise targets the quads, glutes, and hamstrings. Stand with your feet shoulder-width apart on the board and hold a barbell across your shoulders. Lower your hips down towards the board, keeping your knees over your toes. Pause at the bottom and then push back up.

  5. Rear Foot Elevated Deadlift: This exercise targets the hamstrings, glutes, and lower back. Place one foot on the board and the other foot on the ground behind you. Hold a dumbbell in each hand and lower your body down towards the board, keeping your knees over your toes. Pause at the bottom and then push back up.

  6. Slant Board Tibialis Raise: This exercise targets the tibialis anterior muscle, which is responsible for dorsiflexion (lifting the toes towards the shin). Sit on the board with your feet flat on the ground. Lift your toes up towards your shin and then lower them back down.

  7. Slant Board RDL: This exercise targets the hamstrings, glutes, and lower back. Stand with your feet shoulder-width apart on the board and hold a dumbbell in each hand. Hinge forward at the hips, lowering your torso towards the board and keeping your knees over your toes. Pause at the bottom and then lift back up.

3 Best Slant Board Exercises For Knee Pain

Knee pain is a common issue that affects people of all ages. It can be caused by a variety of factors, including overuse, injury, and arthritis. However, incorporating slant board exercises into your workout routine can help alleviate knee pain and improve knee function. Here are three of the best slant board exercises for knee pain:

  1. Slant Board Step Down

The slant board step down is a great exercise for improving knee stability and balance. It also strengthens the muscles around the knee, which can help alleviate pain. Here's how to do it:

  • Stand on the slant board with your left foot, and place your right foot on the ground next to the board.
  • Slowly lower your right foot to the ground while bending your left knee.
  • Keep your back straight and your core engaged throughout the movement.
  • Slowly raise your right foot back onto the slant board and repeat for 10-12 reps.
  • Switch sides and repeat the exercise with your right foot on the slant board.
  1. Slant Board Patrick Step

The Slant Board Patrick Step is another excellent exercise for improving knee strength and stability. This exercise works the muscles in the front of the thigh (quadriceps) and the muscles in the back of the leg (hamstrings). Here's how to do it:

  • Stand on the slant board with both feet.
  • Step your right foot off the board and place it on the ground.
  • Slowly lower your left foot off the board and bend your left knee as you lower your body towards the ground.
  • Keep your back straight and your core engaged throughout the movement.
  • Push off your right foot to return to the starting position.
  • Repeat for 10-12 reps and then switch sides.
  1. Slant Board ATG Squats

The Slant Board ATG Squat is a great exercise for improving knee mobility and flexibility. This exercise also targets the muscles in the thighs (quadriceps) and buttocks (glutes). Here's how to do it:

  • Stand on the slant board with both feet.
  • Lower your body into a deep squat position, keeping your back straight and your core engaged.
  • Hold this position for 5-10 seconds.
  • Slowly stand up and repeat for 10-12 reps.

Incorporating these three slant board exercises into your workout routine can help alleviate knee pain and improve knee function. However, it's important to start slowly and gradually increase the intensity and duration of your workouts. If you experience any pain or discomfort during these exercises, stop immediately and consult a medical professional.

 

Best Slant Board Exercises For Plantar Fasciitis

Plantar fasciitis is a common condition characterized by inflammation and pain in the plantar fascia, a thick band of tissue that runs along the bottom of the foot. Using a slant board can help stretch and strengthen the muscles and tissues in the feet and calves, reducing pain and promoting healing. Here are two great slant board exercises for plantar fasciitis:

1. Slant Board Wall Calf Stretch For Plantar Fasciitis

This stretch targets the calf muscles and the plantar fascia, helping to reduce tension and alleviate pain.

Instructions:

  1. Place the slant board against a wall at a 45-degree angle.

  2. Stand facing the wall with your feet hip-width apart and your hands on the wall for support.

  3. Place the ball of your affected foot on the board, keeping your heel on the ground.

  4. Slowly lean forward, keeping your back straight, until you feel a stretch in your calf and the bottom of your foot.

  5. Hold the stretch for 30 seconds, then relax.

  6. Repeat the stretch 3-5 times on each foot.

2. Slant Board Calf Raise

This exercise strengthens the calf muscles, helping to support the plantar fascia and reduce pain.

Instructions:

  1. Place the slant board against a wall at a 45-degree angle.
  2. Stand on the board with the balls of your feet, keeping your heels off the ground.
  3. Slowly raise your heels as high as you can, then lower them back down.
  4. Repeat the calf raise for 10-15 repetitions.
  5. Rest for 30 seconds, then repeat the exercise for 2-3 sets.

By performing these exercises regularly, you can help reduce pain and promote healing in the plantar fascia, allowing you to get back to your normal activities.

Next, we will cover the best slant board exercises for Achilles tendonitis.

3 Best Slant Board Exercises For Achilles Tendonitis

Achilles tendonitis is a common overuse injury that occurs when the Achilles tendon, which connects the calf muscles to the heel bone, becomes inflamed. This condition can cause pain and stiffness in the back of the heel and ankle, making it difficult to perform everyday activities. Fortunately, there are some effective exercises that can help to alleviate these symptoms and speed up recovery time. Here are the best slant board exercises for Achilles tendonitis:

  1. Slant Board Soleus Stretch For Achilles Tendonitis

The soleus muscle is a deep calf muscle that attaches to the Achilles tendon. Tightness in the soleus can contribute to the development of Achilles tendonitis, so stretching this muscle can be helpful in reducing pain and promoting healing. To perform this stretch:

  • Stand on the slant board with your heels hanging off the edge.
  • Keep your knees straight and gently press your heels down towards the floor.
  • Hold the stretch for 30 seconds and then release.
  • Repeat 3-4 times.
  1. Up With 2, Down With 1

This exercise helps to strengthen the calf muscles and Achilles tendon while also improving ankle stability.

  • Stand on the slant board with your heels hanging off the edge.
  • Raise both heels as high as you can and hold for a few seconds.
  • Lower one heel down towards the floor and then raise it back up.
  • Repeat on the other side.
  • Do 3 sets of 10 repetitions on each side.
  1. Slant Board Wall Calf Stretch For Achilles Tendonitis

This stretch targets the gastrocnemius muscle, which is the larger, more superficial calf muscle. Tightness in the gastrocnemius can also contribute to the development of Achilles tendonitis, so stretching this muscle can be beneficial.

  • Stand facing a wall with your hands on the wall at shoulder height.
  • Place one foot on the slant board with the heel hanging off the edge.
  • Keep your back leg straight and press your heel down towards the floor.
  • Hold the stretch for 30 seconds and then switch sides.
  • Repeat 3-4 times on each side.

Performing these exercises regularly can help to reduce pain and inflammation in the Achilles tendon, as well as improve flexibility and strength in the calf muscles. However, it is important to consult with a healthcare professional before starting any new exercise program, especially if you are experiencing pain or discomfort.

Best Slant Board Exercises For Patella Tendonitis

Patellar tendonitis, also known as jumper’s knee, is a common overuse injury that causes pain and inflammation in the tendon that connects the kneecap to the shinbone. Here are two of the best slant board exercises to help manage patellar tendonitis:

  1. Slant Board Knee Circles

This exercise helps to increase blood flow and flexibility around the knee joint. Here's how to do it:

  • Stand on a slant board with your feet shoulder-width apart and your knees slightly bent.
  • Place your hands on your hips.
  • Slowly rotate your knees in a circular motion, making sure to keep your feet flat on the board.
  • Complete 10-15 circles in one direction, then reverse and repeat.
  1. Slant Board Wall Calf Stretch For Patella Tendonitis

This exercise stretches the calf muscles and helps to alleviate tension in the patellar tendon. Here's how to do it:

  • Stand facing a wall with the slant board behind you.
  • Place one foot on the board with your toes pointing up towards the ceiling.
  • Lean forward towards the wall, keeping your back leg straight and your heel on the ground.
  • Hold for 30-60 seconds, then switch legs and repeat.

Performing these exercises regularly can help to reduce pain and discomfort associated with patellar tendonitis. However, it's important to consult with a healthcare professional before starting any new exercise program, especially if you're experiencing pain or discomfort.

Best Slant Board Exercises For Ankle Mobility

Ankle mobility is important for maintaining balance, stability, and preventing injury. Here's one of the best slant board exercises for improving ankle mobility:

  1. Slant Board Ankle Drivers

This exercise helps to increase ankle mobility and strength. Here's how to do it:

  • Stand on the slant board with your feet shoulder-width apart and your toes pointing forward.
  • Shift your weight onto your left foot and lift your right foot off the board.
  • Slowly point your right foot down towards the ground, then lift it back up.
  • Repeat for 10-15 reps, then switch to the other foot.

Performing this exercise regularly can help to improve ankle mobility and prevent ankle injuries.

How Long Should I Stand On A Slant Board?

The amount of time you should spend on a slant board depends on your fitness level, goals, and any underlying health conditions. Here are some general guidelines:

  • Beginners: Start with 1-2 minutes per day and gradually increase your time as you become more comfortable.
  • Intermediate: Aim for 5-10 minutes per day, divided into multiple sessions.
  • Advanced: You can spend up to 20 minutes per day on a slant board, but it's important to listen to your body and avoid overexertion.

It's also important to take breaks and stretch periodically, especially if you're standing on the slant board for an extended period of time.

Which Slant Board To Use?

When it comes to choosing the right slant board, there are a few things you should keep in mind, such as:

  1. Angle: Slant boards come in different angles, ranging from 10 degrees to 30 degrees. If you are a beginner, it is best to start with a lower angle (around 10-15 degrees) and gradually increase the angle as you get more comfortable.

  2. Material: Slant boards can be made from various materials such as wood, plastic, or metal. Each material has its own advantages and disadvantages. Wooden boards are sturdy and durable, while plastic boards are lightweight and easy to clean. Metal boards are strong and can hold more weight.

  3. Size: Slant boards come in different sizes, so make sure you choose one that is appropriate for your height and weight. The board should be long enough to accommodate your feet comfortably.

  4. Stability: Stability is crucial when it comes to slant boards. Look for a board that has a non-slip surface or rubber feet to prevent it from sliding around during exercises.

  5. Brand: Choose a reputable brand when buying a slant board. Read reviews and do your research to find a quality product that will last.

Conclusion

Incorporating slant board exercises into your workout routine can help improve your leg strength, flexibility, and mobility. Whether you're looking to prevent injury, reduce pain, or simply want to add some variety to your workouts, slant boards are a great addition to any home or gym fitness routine.

By following this guide, you can get started with some of the best slant board exercises for strong and healthy legs. Remember to start slow and gradually increase the intensity and duration of your exercises over time. With consistency and dedication, you can achieve your fitness goals and improve your overall health and wellbeing.

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