Slant Board Reverse Lunge: The Ultimate Lower Body Exercise for Mobility and Strength

The slant board reverse lunge is an excellent compound exercise that targets multiple muscle groups while enhancing mobility in your lower body. This versatile movement combines the benefits of traditional reverse lunges with the added challenge of a slant board to maximize your training results. In this comprehensive guide, I’ll break down the proper technique, benefits, and programming recommendations for incorporating this exercise into your fitness routine.

Watch the video below on how to maximize this exercise.

What You’ll Need

To perform the slant board reverse lunge effectively, you’ll need:

• A slant board
• A pair of dumbbells for resistance
• An Airex pad (optional but recommended for depth control and feedback)

Step-by-Step Technique Guide

1. Starting Position: Begin with both feet flat on the slant board, standing tall with dumbbells in hand.
2. The Backward Step: Take a large step backward with one foot, placing it on the floor (or Airex pad if using one).
3. The Descent: Lower your body by bending both knees. Your front foot remains completely on the slant board while your back knee approaches the ground.
4. Knee Position: Allow your front knee to travel forward somewhat—this is a key benefit of the exercise—but ensure your front foot stays firmly planted on the slant board.
5. The Drive: Push through your front heel to stand back up to the starting position, maintaining a heel-heavy position to engage the posterior chain.
6. Complete the Set: Perform all repetitions on one side before switching to the other leg, or alternate legs as preferred.

Key Form Considerations

• Keep your front foot completely on the slant board throughout the movement
• Allow controlled forward knee travel while maintaining heel contact
• Use the Airex pad to manage depth, especially when first learning the exercise
• Focus on controlling the movement in both directions

Benefits of the Slant Board Reverse Lunge

This exercise offers several unique advantages that make it a valuable addition to your training program:

1. Enhanced Mobility: The slant board position helps load the posterior hip capsule, promoting external rotation capability in the lead leg.
2. Quad Development: The forward knee travel significantly engages the quadriceps through an extended range of motion.
3. Glute Activation: The heel-heavy position and step-back pattern effectively recruit the gluteal muscles.
4. Joint-Friendly Knee Training: This exercise trains the knees through a functional range of motion while maintaining control.
5. Progressive Overload Potential: The dumbbell loading allows for significant progressive overload as strength improves.

Programming Recommendations

For optimal results, incorporate the slant board reverse lunge as follows:

• Sets and Reps: 2-4 sets of 6-12 repetitions per leg
• Exercise Selection: Best used as an assistance exercise rather than a primary movement
• Progression: Begin with the Airex pad for depth control, removing it as your mobility improves
• Loading: Start with lighter dumbbells to master the technique before progressing to heavier loads

When to Include in Your Workout

The slant board reverse lunge works particularly well:

• During lower body training sessions focusing on hypertrophy
• As a mobility-enhancing exercise for athletes
• In rehabilitation programs for those regaining lower body strength and control
• As a supplementary exercise after primary movements like squats or deadlifts

Conclusion

The slant board reverse lunge represents an excellent balance between strength development and mobility enhancement. By combining the posterior chain engagement of a reverse lunge with the ankle mobility benefits of a slant board, this exercise delivers comprehensive lower body training in a single movement. Whether you’re an athlete looking to improve performance or someone focused on building functional strength, this exercise deserves consideration in your training program.