1. What is the difference between the two wedges?

Travel Wedgiez were built for busy professionals who need a compact wedge they can bring to their workouts. They have an extra grip on the bottom surface sp that you can train anywhere. Also, they are built out of a high-density polyethylene material capable of holding up to 750 pounds.

The XL Wedgiez are much larger and give you a greater range of heel elevation. They are ideal for larger feet or those who need a higher heel elevation to squat. They are built out of high-density foam that can hold up to 500 pounds. Deformation of the foam is common after a heavy lift, but it will bounce back to its standard shape.

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 Squat Wedgiez. 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. 


If you have any more questions, please email squatwedges@gmail.com

Thank you for letting me give you a wedgie,

Erik Rokisky, CSCS