Slant Boards & Squat Wedges

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Slant Boards & Squat Wedges

Mini squat wedges add safety and stability to your training and will help you get the best results from the ATG program. Squat shoes work great by increasing ankle mobility during squats, but they can be expensive. If you don't want to splash out on a pair, we'd recommend getting a heel wedge, squat block or an slant board to use for squats.

 

Slant Boards & Squat Wedges

Frequently Asked Questions About Slant Boards & Squat Wedges

What is a slant board used for?

A slant board is an angled platform that elevates your heels during squats and stretches. It improves squat depth by compensating for limited ankle mobility, allows a more upright torso position, and is used extensively in the ATG (Knees Over Toes) program. Slant boards are also used for calf stretching, Achilles tendon rehab, and plantar fasciitis recovery.

What angle slant board should I get?

Most people start with a 10-20 degree angle for squats and stretching. Adjustable slant boards let you progress from lower to steeper angles as your mobility improves. For ATG split squats, a moderate angle (around 15-17 degrees) is standard. Steeper angles (25+ degrees) are more aggressive and suit advanced mobility work.

What's the difference between a slant board and a squat wedge?

A slant board is typically a larger, rigid platform with a fixed or adjustable angle. A squat wedge is a smaller, portable foam or rubber block that elevates your heels. Slant boards offer more surface area and stability for bilateral squats, while squat wedges are compact, affordable, and easy to toss in a gym bag. Both achieve the same goal of heel elevation.

Can slant boards help with knee pain?

Heel elevation during squats shifts mechanical stress away from the knee joint by allowing the ankle to contribute more to the movement. This is why slant boards and squat wedges are central to the Knees Over Toes (ATG) rehab protocol. Combined with progressive strengthening, regular slant board use can help reduce knee pain during squats and lunges. Always consult a physiotherapist if you have an existing knee injury.

Are squat wedges worth it if I already have weightlifting shoes?

Weightlifting shoes typically provide 0.75-1 inch of heel elevation, which is less than most slant boards and wedges. Squat wedges offer more elevation options and can be used for stretching, calf work, and mobility drills that you wouldn't do in lifting shoes. They're also useful for exercises like ATG split squats where the elevation needs to be under the front foot, not the back foot.

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Your Guide to Slant Boards and Squat Wedges

Heel elevation during squats is one of the simplest, most effective modifications you can make to your training. By raising your heels on a slant board or squat wedge, you increase the available range of motion at the ankle, which lets you squat deeper with a more upright torso. This is the same principle behind Olympic weightlifting shoes — but in a portable, affordable format.

Why Heel Elevation Matters

Most people lack the ankle dorsiflexion to squat to full depth with flat feet. The result is either shallow squats (limiting muscle activation) or excessive forward lean (loading the lower back). A slant board fixes both problems immediately. It compensates for tight calves and stiff ankles while you work on long-term mobility improvements alongside your training.

In the ATG (Knees Over Toes) system, slant boards are used for heel-elevated ATG split squats — a foundational exercise for rebuilding knee strength from the ground up. The elevation allows the knee to travel safely over the toes under load, which strengthens the tendons and ligaments around the knee joint.

Choosing Between a Slant Board and a Squat Wedge

Slant boards are rigid platforms (usually wood or high-density plastic) with a fixed or adjustable angle. They provide a large, stable surface for bilateral squats and stretching. Best for home gyms with a dedicated training space.

Squat wedges are compact foam or rubber blocks that elevate the heel at a set angle. They are lightweight, portable, and affordable. Best for gym bags, travel, and people who train at different locations.

Adjustable slant boards let you change the incline angle, which is valuable for progressive mobility work — start at a low angle and increase as your ankle flexibility improves over weeks and months.

Exercises You Can Do with a Slant Board

  • ATG split squats — the cornerstone of Knees Over Toes programming
  • Heel-elevated back squats and goblet squats for deeper range
  • Standing calf stretches — hold for 30-60 seconds to lengthen tight calves
  • Achilles tendon rehab — slow eccentric calf raises on an incline
  • Ankle dorsiflexion mobility drills for long-term flexibility gains

All slant boards and squat wedges ship Australia-wide. Whether you are following the ATG program, rehabbing an injury, or simply want to squat deeper, heel elevation is one of the highest-value investments you can make for your training.