SquatWedgiez

SquatWedgiez We create high quality exercise products that reduce back and knee pain.

06/22/2026

Bad squat, good squat, better squat — here’s the difference across the three variables that matter most.

Spinal position: arching is bad, stacking is good, pre-inhale is better.

Knee tracking: too far forward is bad, more hinged is good, knee over second toe with full depth is better.

Depth: quarter depth is bad, half depth is good, full depth on a ramp is better.

Comment MOVE and I’ll send you the specific cues for each upgrade.

06/15/2026

Runners With Low Back Pain LISTEN UP!

If you’re experiencing a ton of low back tightness or pain when you squat, it’s likely due to the lack of mobility in your ankles due to the pounding they take while you run!

Add in a squat we**ie from brands like Squat Wedges | Tib Bar | Slant Boards to fix it & watch this pain go away IMMEDIATELY.

marathoner

06/05/2026

Full body squat day doesn’t need to be complicated.

After 15 years of training, these are 4 movements I keep coming back to:

1️⃣ Heels Elevated Barbell Squat
Heavy load. Full range of motion. More quad + glute stimulus without my lower back taking over.

2️⃣ Pull-Ups
The perfect pairing after squats. Your legs might be cooked, but your grip and upper body are still fresh — plus hanging feels amazing for spinal decompression.

3️⃣ Lengthened Leg Extensions
Adding the pad increases the range of motion and puts the quads under tension in a deeper stretch.

This helps target the re**us femoris — the quad muscle squats don’t fully challenge because it crosses both the hip and knee.

4️⃣ Alternating DB Shoulder Press
Build strength while keeping the shoulders moving well.

The workout:

A1) Heels Elevated Squat
4 × 5–8 reps

A2) Pull-Ups
4 × 6–10 reps

B1) Lengthened Leg Extension
3 × 10–15 reps

B2) Alternating DB Shoulder Press
3 × 8–12/side

Simple. Effective. Built to get stronger for decades.

Don’t skip squat day 🫡

**iez

06/04/2026

Which type of we**ie do you prefer? 🤭

05/28/2026

showing us how grippy & durablthe we**ie is

05/18/2026

Feel tension or pressure in your pelvic floor when you squat?

explains why👇

Arching, butt winking, or knee caving tips the pelvis forward.

That forward tilt tensions the pelvic floor before you even start to descend.

As you drop down, abdominal contents push against it.

The fix is stacking the pelvis — not strengthening the pelvic floor.

05/11/2026

Most calf training builds the calf muscle.

But it may do almost nothing for the Achilles tendon.

That’s the problem.

The Achilles does not adapt just because your calves are burning.
It adapts when the tendon receives enough mechanical strain.

And according to the research, the angle changes everything.

Flat ground calf raises can strengthen the muscle while leaving the tendon undertrained.

But when the toes are elevated, the heel drops, and the Achilles is loaded in deep dorsiflexion, the tendon finally gets the strain signal it needs.

Same effort.
Same muscle.
Completely different tendon response.

If you want a stronger Achilles, stop only chasing calf fatigue.

Train the position where the tendon actually needs to be strong.

Toes elevated.
Heel dropped.
Heavy enough to matter.
Slow enough to control.

No strain. No gain.

05/08/2026

using the 10 Degree SquatWedgie Stack👇
・・・
The most effective squat you’re not doing…

Goblet squats are far more than just some fluffy pseudo physical therapy exercise. They’re are the cornerstone for rebuilding a functional, strong pain-free squat pattern.

Goblet squats are extremely effective for these 3 reasons:

1️⃣Front Rack Goblet Hold

Holding the dumbbell forces the upper body and back to integrate with the lower body, making it a full body squat.

2️⃣Loading In Front of Body

Placing the load in front of body acts as a counter weight for the squat pattern, unlocking ROM and reducing spine stress.

3️⃣Optimizing Natural Squat Form

Facilitates natural squat mechanics at the lower body and spine to find ideal stances, depth and pain-free ex*****on.

NOTE: goblet squats are programmed differently than barbell

Stick to goblet squats for functional strength in the 10-12 rep range trained hard and heavy. And 25+ reps for a challenge.

And the barbell? Best trained at 3-8 reps for strength
*If you’ve earned the right to put a bar on your back

05/06/2026

Knee health is WEALTH 🏆

✅ Save it.
✅ Do it.
✅ Share it with a run buddy.

If you want to run faster and further, run more miles.
Exercises like these aren’t your gas pedal, but they are your stabilizers.

3 rounds of this circuit is a great way to improve stability, build muscles to protect your knees, and control your hips and knee alignment.

Glute medius: pelvic stability, prevent the IT band from overworking and putting stress on the knee joints and ligaments, as well as improve force transfer when your foot hits the ground.

Quads: helps you decelerate while running downhill, protects the knees from impact and builds eccentric control to store and release energy more efficiently.

05/04/2026

🤔 Think squatting on a ramp and elevating your heels do the same thing? Not even close. 🏋️♂️
It’s like walking downhill vs. walking downstairs. Both look similar, but your body reacts totally differently.
📐 On a ramp: your body shifts backward, arches lift, pressure moves to your heels.
👟 With heels elevated: your body shifts forward and the pressure moves toward the forefoot.
Comment “MOVE” and get 49 days of FREE mobility in your inbox!

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1101 North Main Street
Los Angeles, CA
90012

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+19095428331

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