Benefits of Squatting with Elevated Heels on a Slant / Incline Board

Squatting with elevated feet on an incline board significantly enhances the activation of the rectus femoris, a key muscle in the quadriceps group. The rectus femoris is crucial for knee extension and hip flexion, both essential for proper squat mechanics. The incline board promotes greater anterior knee translation, which in turn, requires more engagement from the rectus femoris to stabilize the knee joint and maintain proper form. This increased activation makes the exercise particularly beneficial for strengthening the quadriceps, which can help in improving overall lower body strength and preventing injuries related to weak quads.

The incline created by the elevated feet naturally shifts the centre of gravity forward, encouraging a more upright torso during the squat. This posture adjustment reduces the strain on the lower back and allows for a deeper squat, increasing the range of motion.

A deeper squat enhances muscle activation in the lower body, particularly in the quadriceps, hamstrings, and glutes, leading to more effective strength gains. The more upright chest position also helps in maintaining a neutral spine, reducing the risk of injury and promoting better squat mechanics.

Research has shown that increasing the decline angle during squats on an incline board leads to greater activation of the rectus femoris and gastrocnemius muscles. These muscles play a crucial role in knee stabilization and calf strength, respectively. As the decline angle increases, these muscles are recruited more to control the descent and ascent during the squat, offering a more comprehensive lower body workout. This enhanced muscle activation can be particularly beneficial for athletes and individuals undergoing rehabilitation to improve muscle strength and joint stability.

The use of a Slant / incline board with a specific decline angle, particularly around 25º, has been suggested as an effective method for treating knee joint issues. The eccentric squat exercise performed at this angle promotes controlled anterior knee translation, which can aid in the rehabilitation of knee injuries by strengthening the surrounding musculature and improving joint stability. This method is especially useful for individuals recovering from patellar tendinopathy or other knee-related injuries, as it allows for targeted strengthening of the quadriceps without overloading the joint.

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• - Lomba, N., Vilas-Boas, J. P., & Roriz, P. (2021). Decline angle effects on the lower limb biomechanics of the squat rehabilitation exercise: A systematic review. *Advances and Current Trends in Biomechanics*, 216-220.

 

• - Barnett, T. (2023). Knees over Toes: Promoting Functional Range of Motion. *Physiotherapy & Sports Injury*, 1(2), 1-2.