đĽ Increase your Knee strength with the Decline Board! đĽ
If you're looking for a simple way to ramp up the intensity & challenge your knees, look no further than the decline board! đŚľđŞ
Here's what you need to know:
đ At decline angles of 15° & higher, the knee moment increases by a whopping 40%! This makes this exercise ideal for those in late-stage knee rehab
âŹď¸ Not only does the decline board increase the knee moment, but it also allows for a greater maximum knee flexion angle. So, prepare for a deeper range of motion đď¸ââď¸
đĽWant to take it up a notch? Load it up: adding a 10 kg weight while on the decline board, sees the knee moment soar an additional 23%
đŚľBoth the patellar tendon & patellofemoral forces get a boost with higher decline angles. However, beyond 60° of knee flexion, the patellofemoral force surges even more dramatically than the tendon force.
đŚśPoor ankle mobility or ankle injury? The decline board helps decrease the load on the ankle as well as reduce the demand on ankle dorsiflexion which allows for a deeper squat.
So, are you ready to step up your knee game? Give the decline board a try and unleash the power within your legs! đĽđŞ
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đReferences
Richards J, Selfe J, Sinclair J, May K, Thomas G. The effect of different decline angles on the biomechanics of double limb squats and the implications to clinical and training practice. J Hum Kinet. 2016 Sep 10;52:125-138.
Zwerver J, Bredeweg SW, Hof AL. Biomechanical analysis of the single-leg decline squat. Br J Sports Med. 2007 Apr;41(4):264-8; discussion 268.