Feb 20 , 2023
LegFlex Slant boards offer a vast variety of workout options to keep your calf relaxed, rejuvenated, and strong. Of many exercising regimes that can be adopted to be done using slant boards, a popularly effective way is going knee-over-toes.
So, what is knee over toes, and why you should consider it for calf training?
Knee over toes is an exercising position or movement that supports various leg workout methodologies to help you build extreme tolerance against knee injury, build stronger calf muscles, and elevate strength and mobility of the lower body.
Knee over toes typically refers to the squatting position where you keep your knees in line with the feet while doing the leg training. This position is gaining popularity among fitness instructors and athletes as it induces overall lower body strength and health while reducing the chances of stress fractures and ligament tears strikingly.
Among many slant board exercises that can be tried for knee over toes training these are some of the most adhered ones:
1. Slant Board VMO Squat
The VMO or Cyclist Squats is the squat done with elevated heels in a slanted position. The goal is to keep the stance narrow and maintain the upright back. This should make the knees protrude towards the toes and not tumble on either of the sides. Slant Board VMO Squats can be done just by applying the body weight or using extended exercising weights.
2. Slant Board Patrick Step
In Patrick Step, you step down a single leg, standing on the other on an incline board placed at some height. Here, you have to keep your weight on just one leg and balance your body on it while you do the stretching on another. If you do it right, you will feel a voluble burn in your VMO.
3. Slant Board Split Squat
If you want to increase your knee/quad activation, there’s nothing better to bet on than a split squat. ‘Split’ because one of the legs is stationed on the board while the other one picks the movement. This gets you to get into a typical squat movement that gets your knee and quad area to get the maximum flex and gets you to strengthen these two areas in coordinated sync.
4. Slant Board Front Squat
Doing heavy front squats need elevation to be able to get you to make the most impact off it. With a slant board, you get a fuller depth while being able to keep your spine straight. For this exercise, you need to lift a barbell or a similar weight to realize a balanced load.
5. Rear Foot Elevated Deadlift
You just place one foot on the slant board lowering an extended weight (of a dumbbell or a kettlebell) on the ground. RFED doesn’t require you to bend your knees but to shoot your hips back and forth to sustain the drop movement of the upper body. This is one of the finest unilateral glute exercises.
6. Slant Board Tibialis Raise
This exercise requires you to stand on the slant board and pull your toes toward your knee. You need to do this by putting stress on your shin muscles. You can adjust the incline levels of the slant board to make the exercise more forceful and intense as per your preference.
7. Slant Board Romanian Deadlift
With the help of incline boards, one can intensify the range of movement for the Romanian Deadlift. As you engage your hamstrings throughout the upward and downward motion the slant board will help in keeping the load away from the lower back and keeping more focus on your hamstrings.
To conclude
These are some of the most vitalizing and pliable knee over toes slant board exercises to compressively train calves along with the connecting joints and muscles. You may find out your comfort point and apply your techniques to get the best out of these workouts.
