SquatWedgiez

Easy, Fast, & Effective Bulgarian Split Squat With The Powertec Levergym

Flat footed split squats have their place in a training program, but to really hammer my quads, I want to elevate the front heel with a squat wedge so that my knee can travel beyond my toe. Also, I find heel elevated squats more lower back friendly. I am usingthe Squat Wedges | Tib Bar | Slant Boards SumoWedgie

At one point, I had the Titan Single Leg Squat Roller, but I sold it so the Powertec Leg Extension Attachment is a great substitute and better than a plyo box because I can drape my back foot over the roller pad. The roller pads are 16” high when sitting on the floor, which is the perfect height for split squats.

Also, each roller pad works great for each foot without requiring the attachment to be moved. If I angled the back pad and seat of a bench and used it for my rear foot, I’d need to adjust the position of the bench each time I switched legs.

I really like this movement as the arc of the Levergym hits the quads nicely, I can start the exercise in the top position, and when I’m done with the set, I simply return the safety pin.

POWERTEC

Two goblet squat mistakes that are limiting your depth and your gains.👇

Arching on the way down causes the whole leg to fall inward.

Going too wide limits internal rotation at the hip — knees cave, feet flatten.

Fix one: long inhale at the top, stay heel heavy, then descend.

Fix two: narrow the stance and turn the feet out slightly.

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.

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

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

Which type of we**ie do you prefer? 🤭

showing us how grippy & durablthe we**ie is

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.

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.

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