1. What is the difference between the four wedges?
We recommend you take the "Pick Your Wedgie Quiz" to find out which wedgie is best for you.
2. What does elevating the heel do?
Elevating the heel shifts your center of mass backward so that you have more space for your knees to go forward. This will allow for a deeper squat movement that will target the thighs and glutes more compared to a partial range of motion squat.
Elevating the forefoot shifts your center of mass forward giving you more space for your hips and knees to pull backward. Having the toes elevated can prevent excessive forward knee movement in a Romanian deadlift or hip thrust. Also, elevating the forefoot will extend the toes, which will improve ankle mobility.
Also, you have to stack three five-pound plates to get the same heel elevation as SquatWedgiez. Weight plates leave gaps between your feet and the ground, decreasing your balance and reducing the sensory information needed for your ankle and foot to work optimally.
For most people, a slope between 10-20 degrees is ideal. As the angle becomes steeper, your torso will stay more upright, and more tension will be placed on your thighs and knee joints. With everything in life, more isn't always better, and heel elevation is no exception to this rule.
For the last 10 years, I have used a 15-degree slope the most because it allows for an upright torso without overloading the knee joints. Plus, it will have more carryover to your squat pattern compared to a steeper wedge.
However, if you had minimal hip and ankle mobility or wanted to develop your thighs only, you could use a 20-degree slant board. I don't see the need to go above 20 degrees because it will push your center of mass too far forward and not allow you to load your hips.
But if you use something steeper, ensure your knees are ready to handle the extra load. Remember, every muscle has a threshold before it gives out. So it is best to stress the muscle enough to get stronger but not at the risk of injury.
If you have any more questions, please email email@example.com
Thank you for letting me give you a wedgie,
Erik Rokisky, Founder