Getting Started: The Basic Progression
The most effective way to begin your two-legged squat journey on a slant board is to start with both legs before moving on to more advanced techniques like the unilateral single leg squat. Initially, place half your foot on the slant board and gradually move more onto it, according to your comfort level. As you descend into the squat, the unique position of the slant board allows you to lean forward, offering excellent access for your hip and quads.
Benefits of the Slant Board
One significant advantage of the slant board is that it aids in overcoming stiff ankles that many individuals struggle with. In fact, if one were to measure the amount of dorsiflexion at the ankles between the first and tenth repetition, a significant improvement would likely be seen.
Progressing Further Up the Board
Once comfortable, begin moving your foot further up the slant board. This adjustment will initially challenge your balance, but with slow and steady tempo—about three seconds down and a three-second hold—you’ll become increasingly comfortable. As you stand up and lock out the squat, you’ll notice that all the engaged muscles, including the calves and ankles, are activated, promoting increased comfort with the movement.
Advancing with External Load
After mastering the squat with both feet on the slant board, the next step is to add external load. This load could be anything from a dumbbell or kettlebell to a medicine ball—anything you have on hand!
Going Unilateral: One Leg at a Time
The ultimate progression is to go unilateral, that is, one leg at a time. The first stage involves half of your foot on the board and the other half off. As with the bilateral squat, gradually move your foot back up the slant board until the entire foot is on. The key here is to get your heel out in front of your toe, driving through the heel to activate the quad. This movement is not only beneficial for your knees, but it also helps improve balance.
The Importance of Balance
Balance is a crucial aspect of fitness, regardless of your age or fitness level. Since our daily routines don’t often test our balance, it’s important to do so ourselves. Squatting on a slant board is a great way to test and improve your balance. Whether you’re just starting your fitness journey, rehabilitating an injury, or are an advanced fitness enthusiast, these exercises can be adjusted to meet your needs while also providing a challenging workout.
