SLANT BOARD SQUATS: WHY WE DO THEM

By David Ottobre
Dare MD

Slant board squats take traditional squats and elevate them (literally).

This game-changing exercise is designed to target your glutes, hamstrings, quads, and calves, helping you build strength and definition in your lower body.

By engaging multiple muscle groups simultaneously, they help improve stability, balance, and coordination, all while reducing stress on the joints.

So, whether you’re a seasoned fitness enthusiast or a beginner looking to level up your lower body workout, slant board squats are a must-try. Get ready to sculpt and strengthen your lower body in a whole new way.

BENEFITS OF SLANT BOARD SQUATS

One of the primary advantages of slant board squats is their ability to engage multiple muscle groups simultaneously. By performing squats on a slanted surface, you challenge your muscles from a different angle, activating different muscle fibres and increasing the overall intensity of your workout.

In addition to targeting your glutes, hamstrings, quads, and calves, slant board squats also work your core muscles. The slanted position forces your core to engage in order to maintain balance and stability. This not only helps strengthen your core, but also improves your overall posture.

By elevating your heels, the slant board squat is able to reduce stress on the joints, particularly the knees and lower back. The slanted surface allows for a more natural range of motion, minimising the strain on these areas. This makes them a great option for individuals with knee or lower back pain, as they can provide relief while still allowing for an effective lower body workout.

WHAT MUSCLES DOES THE SLANT BOARD SQUAT TARGET?

The primary muscles worked during this exercise include the glutes, hamstrings, quads, and calves.

When performing slant board squats, the glutes are heavily engaged. The slanted surface places a greater emphasis on the glute muscles, ensuring they are switched on and working.

The hamstrings, located at the back of your thighs, are also activated during slant board squats. These muscles play a crucial role in hip and knee extension, and by targeting them with slant board squats, you can enhance their strength and definition.

Slant board squats also target your quadriceps, which support the knee. By incorporating slant board squats into your lower body workout, you can effectively strengthen and tone your quads which in turn reduces the chance of knee injury.

How to perform slant board squats correctly

Performing slant board squats correctly is essential to maximise their effectiveness and minimise the risk of injury. Here is a step-by-step guide on how to perform slant board squats:

1. Start by setting up a slant board at your desired angle. Beginners may prefer a less steep angle, while more advanced individuals can opt for a steeper incline.

2. Stand with your feet shoulder-width apart, toes pointing slightly outward. Place the balls of your feet on the slant board, with your heels hanging off the edge.

3. Engage your core and keep your chest lifted throughout the exercise.

4. Lower your body down into a squat position, keeping your knees aligned with your toes. Aim to lower until your thighs are parallel to the ground, or as low as you can comfortably go.

5. Drive through your heels and push your body back up to the starting position, squeezing your glutes at the top of the movement.

6. Repeat for the desired number of repetitions.

Remember to maintain proper form throughout the exercise. Avoid allowing your knees to collapse inward or your back to round. Keep your weight evenly distributed between your heels and the balls of your feet and aim to bend through the knee without dipping the chest.

Tips for maximising effectiveness

To get the most out of your slant board squats, remember these key tips:

1. Gradually increase the incline of the slant board as you become more comfortable and stronger. This will challenge your muscles in new ways and promote progressive overload.

2. Experiment with different foot positions. Placing your feet closer together will target your quads, while a wider stance will engage your glutes and hamstrings.

3. Add resistance by holding a dumbbell or kettlebell at your chest. This can further enhance the intensity of your slant board squats.

4. Incorporate plyometric movements, such as jump squats, on the slant board for an added challenge and cardiovascular benefit.

5. Include slant board squats as part of a well-rounded lower body workout routine, combining them with other exercises such as lunges, deadlifts, and calf raises.

By implementing these tips, you can take your slant board squat routine to the next level and continue to make progress in your lower body strength and definition.

Common errors to avoid when doing slant board squats

While slant board squats can be highly effective, it’s important to avoid common mistakes that can hinder your progress or lead to injury. Here are some mistakes to watch out for:

1. Allowing your knees to collapse inward: Keep your knees in line with your toes throughout the exercise to maintain proper form and avoid unnecessary strain on the knee joints.

2. Rounding your back: Keep your back straight and your chest lifted during the entire movement. Avoid rounding your back, as this can lead to lower back pain or injury.

3. Using excessive weight: Start with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as you become stronger and more comfortable. Start with body weight first.

4. Neglecting to warm up: Always warm up your muscles before performing slant board squats to prevent injury and improve performance.

5. Using incorrect foot placement: Make sure your feet are positioned shoulder-width apart, with your toes pointed slightly outward. This will help maintain balance and engage the correct muscles.

Adding Them To Your Program

Slant board squats offer a unique and effective way to target your glutes, hamstrings, quads, and calves, helping you build strength and definition in your lower body. In addition to their muscle-building benefits, slant board squats also improve stability, balance, and coordination.

Remember, consistency and proper form are key. With dedication and persistence, slant board squats can take your lower body workout to new heights and help you achieve the results you desire.

Need help incorporating them into your routine?