Rehabbing Knees with Sled Pulls & Slant Blocks: A Game-Changing Combo

When it comes to rehabbing knee injuries, many people still think of rest, ice, and a few quad stretches. But modern rehab is far more active, and far more effective. If you’re dealing with sore knees, patella tracking issues, or post-surgery recovery, incorporating sled pulls and slant block exercises could be a turning point in your rehab journey.

At TAT Equipment, we’ve seen first-hand how athletes, coaches, and everyday movers have rebuilt their knees using smart tools and progressive loading. Two of our most underrated rehab weapons? The Sled Waist Strap and Slant Blocks.

Why Active Knee Rehab Works

Rest has its place, but strength is the foundation of long-term recovery. Active rehab helps:

• Rebuild muscle around the joint

• Improve knee tracking and alignment

• Restore functional movement patterns

• Boost confidence under load

The trick is knowing how to load the knee safely. And that’s where sled pulls and slant blocks come in.

Sled Pulls with the Waist Strap: Low Impact, High Reward

Pulling a sled using a waist strap, like our TAT Sled Waist Strap, is one of the best ways to develop strong, pain-free knees without unnecessary joint stress.

Why it works for rehab:

• No eccentric loading: Unlike squats or lunges, sled drags eliminate the "braking" phase that often aggravates painful knees.

• Builds quad strength and endurance: Perfect for those struggling with patella tendinopathy or weak VMO.

• Natural gait pattern: Keeps your body moving the way it was designed to.

How to use it:

• Start with light weight and a moderate distance (10–15m).

• Walk backward slowly, focusing on control and full foot contact.

• Perform 3–4 rounds as part of your rehab or warm-up routine.

If you’re further along in your recovery, alternate between backward and forward sled pulls to target different parts of the leg and knee.

Slant Blocks: Knee Over Toe, Safely

Slant Blocks are a powerful addition to any knee rehab program. They allow you to train in deeper ranges of motion while keeping your heels supported and stable—great for strengthening the quads through full knee flexion.

Rehab benefits of Slant Block training:

• Deep quad activation: Perfect for retraining the VMO and supporting patella alignment.

• Controlled mobility work: Elevating the heels allows for deeper knee flexion with better posture.

• Scalable for any level: Bodyweight to loaded exercises as you progress.

Exercises to try:

1. Bodyweight ATG Split Squats – Front foot on the Slant Block, keep heel down and knee tracking over the toes.

2. Heel-Elevated Squats – Go slow, maintain balance, and build strength in the bottom range.

3. Isometric Holds – Just hold a deep split squat or squat with knee over toe—this builds strength without moving through pain.

Pair these movements with your sled work and you’ve got a killer combo for rebuilding strong, resilient knees.

How to Combine the Two in Your Rehab

Here’s a simple sample structure you can use 2–3 times per week:

1. Warm-Up

   • Banded leg swings

   • Bodyweight squats

   • Slant Block isometric hold (30s per leg)

2. Main Rehab Block

   • Backward Sled Pulls (Waist Strap) – 4 x 10–15m

   • ATG Split Squats (Slant Blocks) – 3 x 8 per leg

   • Heel-Elevated Goblet Squats – 3 x 10 reps

   • Forward Sled Drags – 2 x 15m (optional)

3. Cool Down

   • Knee hugs

   • Calf stretch on block

   • Light quad massage or foam rolling

Final Thoughts

Rehabbing knees doesn’t mean tiptoeing around pain or avoiding strength work. With the right tools, you can rebuild your knees to be stronger and more bulletproof than they were before injury. Our Sled Waist Strap and Slant Blocks aren’t just for elite athletes, they’re for anyone serious about long-term knee health.