knee pain

The Five Best Slant Board Exercises to Start With

The Five Best Slant Board Exercises to Start With

Taking the first steps towards a healthier, more active lifestyle often begins right at home. If you're looking to enhance the strength and flexibility of your knees, you're in the right place. Knee exercises don't have to be complicated or require a gym membership – you can start right in the comfort of your living room. 

In the video below, you will learn how to perform five beginner-friendly knee exercises that not only help strengthen your knees but also promote overall joint health and mobility.

Whether you're a beginner or someone looking for a new exercise routine, these movements will improve your knee health and reduce the risk of pain. And all you need, is a wedgie. 

Below you will find a sumarry of the exercises from the video. Please read through the exercise tutorial if you have any questions on how to perform a movement.

1. Heel Elevated Step Down 

    1. Elevate your whole foot and balance on one leg
    2. Bend your hip and knee simultaneously until your heel on the other leg touches the floor. 
    3. Keep your heel of the working leg down and press through your whole foot to send you back to your starting position. 
    4. Perform 3 sets by 15-25 reps 

Benefits

  • Strengthens your quadriceps, glutes, and hips
  • Improves knee stability and balance

 

2. Toes Elevated Calf Raise

    1. Walk up the slant board until your whole foot is supported
    2. Lean forward slightly to intensify the stretch 
    3. Press through all of your toes and contract your calf muscle
    4. Perform 3 sets by 20-30 reps

Benefits

  • Strengthens your calf muscles and improves ankle stability

 

3.Toes Elevated Isometric Split Squat

    1. Set up in a 90-90 position with your toes elevated on your slant board
    2. Lift your rear leg’s knee 1 to 2 inches off the ground
      1. You can increase the height of your knee if it is too challenging
    3. Perform 3 sets by 45 to 60 second holds
      1. Rest 45 seconds between legs

Benefits

  • Strengthens your quadriceps and glutes while improving your hip and ankle mobility.

 

4.Toes Elevated Floating Heel Single Leg Glute Bridge Hold

    1. Lie on your back with your whole foot on the slant board
    2. Lift your heel and bridge your hips off the ground without arching your back
    3. Perform 3 sets by 45 to 60 second holds

Benefits

  • Strengthens your hamstrings, glutes, and calves while improving your hip and ankle mobility.

 

5. Heel Elevated 1.5 Rep Squat

  • Elevate your whole foot with a hip distance or shoulder width stance
  • Lower yourself down by bending your hip and knee simultaneously
  • Once your reach your lowest point, rise up half way and then squat back down again to your bottom position
  • Push through your whole foot to stand back to your starting position, that is one rep.
  • Perform 3 sets by 15 reps

Benefits

  • Strengthen your quadriceps and glutes
  • Decreases risk of knee injury by training the knee in its lengthened state. 




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