If you're looking for a way to improve your lower body strength, the decline squat on a slant board might just be the exercise you need. Not only is it highly effective at building leg and glute muscles, but it's also a fantastic way to alleviate patellofemoral pain, a common knee condition that can be debilitating for many.

The decline squat on a slant board is a variation of the traditional squat exercise. It involves standing on a slant board that is angled downwards, with the heels higher than the toes. This position shifts the emphasis to the quads and glutes, rather than the knees, which is why it's so effective at treating patellofemoral pain.

One of the key benefits of the decline squat on a slant board is its ability to alleviate patellofemoral pain. This condition is caused by irritation of the cartilage under the kneecap, and can be incredibly painful for sufferers. However, research has shown that exercises that strengthening the quads and glutes can be highly effective at reducing the pain associated with this condition.

In fact, a study published in the Journal of Strength and Conditioning Research found that the eccentric decline squat on a slant board is effective means for the treatment of patellar tendinopathy. The researchers found that participants who performed this exercise experienced significant improvements in pain levels, as well as increased quad strength when compared to a standard eccentric squat protocol (1).

Another benefit of the decline squat on a slant board is its scalability. This exercise can be performed by people of all fitness levels, from beginners to advanced athletes. The angle of the slant board can be adjusted to increase or decrease the difficulty of the exercise, which means that it can be tailored to the individual's fitness level and goals.

For beginners, it's recommended to start with a low angle and perform the lowering (eccentric) portion of the exercise using bodyweight only. As the individual becomes stronger and more comfortable with the movement, the range of motion can be increased and weights can be added to make the exercise more challenging.

The decline should not be more than 60 °, as that shifts the load away from the structures we are aiming to strengthen (2).

Furthermore, the decline squat on a slant board is a compound exercise, which means that it works multiple muscle groups at once. This makes it a highly efficient exercise for building lower body strength and improving overall fitness.

If you want to get your own slant board to make this exercise a part of your programming, we stock high-density EPP foam Slant Boards. They are rated to 400kg per board, and come in either 8.5 ° or 17° models. Order one (or two!) today and begin the journey towards healthy and resilient knees.