What Heel Elevation Actually Does Ankle dorsiflexion is the range of motion that lets your shin travel forward over your foot during a squat. Not enough of it, and something else gives — your chest falls, your knees cave, your weight shifts to your toes, or your depth stalls before you get there. A wedge fixes this by tilting the heel up, which reduces how much dorsiflexion the movement demands. You get the same squat pattern with less ankle restriction. Over time, you can train with the wedge while you build mobility — or keep it in permanently as a tool for quad-focused variations. This is the same reason Arnold squatted with a block under his heels. It's a technique that's been around for decades. The PRIME Squat Wedge makes it consistent, stable, and adjustable. Why 30 Inches Matters for Wide-Stance Squatters Most squat wedges cap out at 18 to 20 inches wide. That's wide enough for a narrow stance, but if you squat with your feet shoulder-width or wider — or if you pull sumo and want the same hip mechanics on leg day — you've been standing on two separate plates instead, which is neither consistent nor stable. PRIME Squat Wedges are 30 inches across. Both feet fit. Any stance fits. How to Find the Right Degree Before You Buy Don't guess. Use this three-step test: Sit in a chair with your knees at 90 degrees. Raise your toes and midfoot off the floor as high as you can. Measure the distance from the floor to the ball of your foot. That measurement gives you the effective heel height you need. Match it to the corresponding degree. As a starting guide: 5°–10°: Mild restriction. You can reach parallel but lose torso position at depth. A small lift that cleans up the pattern without changing it significantly. 15°–20°: Moderate restriction or intentional quad emphasis. Good for general training, bodybuilding work, and athletes who want to stay upright without fighting their ankles every set. 25°–30°: Significant restriction, or specific programming — hack squat variations, sissy squats, and extreme heel-elevated isolation work where quad recruitment is the primary goal. If you're between degrees, start lower and add as needed. Buying a single lets you test before committing to a pair. More Exercises That Benefit from Heel Elevation The back squat gets most of the attention, but heel elevation changes the training stimulus across a full range of lower-body movements: Goblet and front squats — help newer lifters hit depth before ankle mobility is built Heel-elevated RDLs — shifts load toward the quads, alters the hip-to-knee loading split Bulgarian split squats and lunges — front foot elevated for increased knee drive and quad emphasis Hack squats and sissy squats — steeper angles are built for these Leg press variations — foot angle affects knee tracking and range of motion These Are Sold as Singles — Here's What to Order For bilateral squatting — back squat, front squat, goblet squat — you need one wedge under each foot. Order two of the same degree. We sell them individually, so you can order two of the same angle for standard bilateral work, mix degrees if you want to test, or start with one to confirm the right incline before buying a pair. If you're squatting with both feet elevated, add two to your cart. Specs Width: 30 inches Incline options: 5°, 10°, 15°, 20°, 25°, 30° Sold as: Singles Ships: Usually within 2–3 weeks Alaska, Hawaii, and international orders: Call for a shipping quote before ordering Questions? Talk to Someone Who Trains. Call 888-854-8806 or email [email protected]. Our equipment team doesn't read from a script. For that and all the details about PRIME Squat Wedges, we’ll leave you in the much more capable hands of Coach Kassem at N1 Training.
