EVERYTHING
ABOUT THE
SLANT BOARD.

A slant board is an inclined platform used to raise the heel during exercises, allowing the knee to travel forward over the toes through a full range of motion. It is the foundation tool of the ATG (All The Way Down) Knees Over Toes protocol, used for split squats, calf raises, step exercises, and progressive knee loading for both rehabilitation and athletic performance.

The Knees Over Toes (KOT) protocol, developed by Ben Patrick, is a training system based on progressively loading the knee through full range of motion — including letting the knee travel past the toes. Contrary to old fitness advice, this approach strengthens the joint and surrounding tissue. The slant board is the foundational tool because it raises the heel and makes deep knee flexion more accessible and safe.

A slant board and a wedge serve a similar purpose — raising the heel — but a slant board is typically larger, more stable, and adjustable to multiple angles. A wedge is usually a fixed-angle foam or rubber insert. For serious ATG training, an adjustable metal slant board is preferred because it provides a stable platform at precise angles, supports full bodyweight during deep knee flexion, and is durable enough for daily use.

The most common slant board exercises include: ATG split squat (the primary Knees Over Toes movement), Patrick step (single-leg step-up for knee strengthening), slant board calf raise (for Achilles and calf loading), slant board squat (bilateral knee loading), and tibialis raises when used with a wall for support. All of these are part of the Ben Patrick ATG protocol.

Yes. A slant board is one of the most effective tools for addressing knee pain because it enables progressive loading of the knee joint through full range of motion. The ATG protocol is based on strengthening the knee rather than avoiding movement. People with patellar tendinitis, runner's knee, and general knee pain commonly report significant improvement with consistent slant board training.

Yes, with medical clearance. Slant board training is used in post-surgical knee rehabilitation — including after ACL reconstruction, meniscus repair, and knee replacement — because it allows controlled, low-impact loading of the joint. The adjustable angle means you can start at a shallow incline and progress gradually as strength and mobility improve. Always follow your surgeon or physiotherapist's guidance on when to begin.

Yes. Patellar tendinitis (jumper's knee) is typically caused by weakness and stiffness around the knee joint. Slant board training — particularly the ATG split squat and Patrick step — progressively loads the patellar tendon through full range of motion, which is a well-established approach for tendon rehabilitation. Eccentric loading on the slant board is commonly recommended by physiotherapists for patellar tendinitis recovery.

Yes. Slant board training is well-suited for older adults because it is low-impact, progressive, and highly adjustable. The ATG protocol can be started at very low intensity — bodyweight only, shallow angle — and built gradually. For older adults looking to maintain knee health, reduce joint pain, and stay active, the slant board provides a safe and structured way to load the knee without impact or high-intensity exercise.

Beginners should start at the lowest available angle — typically 15 to 20 degrees. This allows the knee to travel over the toes with less demand on the quadriceps, Achilles tendon, and calf. As strength and mobility improve over several weeks, progressively increase the angle. The ATG protocol recommends starting conservative and building slowly to avoid excessive soreness.

Progression follows three variables: angle (start shallow, increase over weeks), load (start bodyweight, add a dumbbell or backpack as strength improves), and range of motion (aim to get the back knee closer to the floor in the ATG split squat). A standard 4-week beginner progression starts at 15–20 degrees bodyweight, moves to 25 degrees in week 2, adds light load in week 3, and increases range of motion in week 4.

For beginners, 2 to 3 sessions per week is sufficient to build strength and mobility without overdoing it. The ATG protocol is designed to be sustainable — short sessions of 15 to 30 minutes are more effective than infrequent long sessions. As conditioning improves, many practitioners train 4 to 5 days per week. Consistency over months is what produces lasting knee health improvements.

Most people following the ATG protocol report reduced knee pain and improved mobility within 4 to 8 weeks of consistent training. Significant strength improvements in the quadriceps and calf typically appear after 8 to 12 weeks. The key is progressive loading — starting at a manageable angle and gradually increasing the demand. Consistency matters more than intensity, especially in the early weeks.

Yes. The slant board calf raise is a core ATG exercise. By standing on the inclined surface and performing a calf raise, you load the Achilles tendon and calf through a greater range of motion than a flat calf raise. This is particularly useful for people with Achilles tendinitis, tight calves, or limited ankle dorsiflexion. The slant board also makes single-leg calf raises more accessible.

When buying a slant board for ATG training, look for: adjustable angles (at least 15–45 degrees), a wide non-slip platform to support different stances, durable metal construction that handles bodyweight plus added load, stability at all angle settings, and a compact size for home use. Avoid cheap plastic boards that flex under load — instability defeats the purpose of progressive knee training.

For ATG training, a wide platform is important because it allows a natural stance width during split squats and bilateral movements. A slant board should be at least 30 cm (12 inches) wide to accommodate different foot positions. The Exura slant board uses a wide metal platform specifically to support proper foot placement during ATG split squats and other protocol movements.

The Exura adjustable slant board is engineered specifically for the ATG Knees Over Toes protocol — not adapted from generic fitness equipment. It uses a wide metal platform for stability, adjustable angles for progressive loading, and is built to withstand daily use. The design focuses on the specific angles and surface dimensions required for ATG split squats, Patrick steps, and calf raises as performed in the Knees Over Toes methodology.

You do not need a tib bar to start, but it is the natural next step in the ATG protocol. The slant board addresses the quadriceps, calf, and Achilles. The tib bar trains the tibialis anterior — the muscle at the front of the shin that controls ankle movement and reduces knee stress. Most serious ATG practitioners add a tib bar within the first few months to complete the lower leg training system.

Yes. Limited ankle dorsiflexion is the most common reason people cannot achieve full squat depth. A slant board compensates by raising the heel, allowing the knee to travel forward and the hips to descend fully. Over time, regular slant board training also improves ankle mobility, which transfers to better squat depth without the board.

Yes. The slant board is widely used by team sport athletes to bulletproof the knees for cutting, jumping, and landing. Soccer players use it to prevent and recover from knee injuries. Basketball players use it to improve lateral movement and reduce knee stress. The ATG protocol is used by professional athletes across multiple sports as a prehabilitation and performance tool.

Exura offers a free personalised 4-week ATG knee program at exura.io/knee-program. Answer 4 questions about your goal, knee situation, training days, and equipment. The tool generates a week-by-week program tailored to your starting point — whether you are in early rehab, managing chronic pain, or training for performance. Week 1 is available immediately with no email required.