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.

Also, if you struggle to keep the heels down while squatting, adding a wedge underneath them can teach you how to feel your heels. The feeling of the ground in contact with your heel will improve your balance and give your brain the sensory information it needs to perform the squat optimally.
3. How high should you elevate your heel?
You should elevate the heel as much as you need so that your heels aren't lifting when squatting, but not at the cost of pain. For some, elevating the heel too much can cause slight knee pain due to the extra loading on the knee.
If you feel discomfort, reduce the load by performing an assisted variation of the exercise or decreasing the range of motion. Over time, the joints and muscles will become stronger, allowing you to perform the full range of motion movements.
4. What does elevating the forefoot do?

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.

5. How high should you elevate your forefoot?
You should elevate the forefoot as much as you need so that your knees don't track over your toes during a hip hinge exercise. If the position feels off balanced, elevate the forefoot less. For calf raises, elevate the forefoot enough to feel a calf stretch.
6. Can't I just use plates?
Weight plates may elevate your heel, but they don’t bring your center of mass backward; they put more pressure on your forefoot, which is not the goal. The purpose of a heel elevated squat is to shift your weight backward so that the knees have more space to go forward.

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.
7. Which slant board angle is best?

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 erik@squatwedgiez.com

Thank you for letting me give you a wedgie,

Erik Rokisky, Founder