Squat vs Wedge Squat (Heel Elevated)

The squat is one of the most comprehensive exercises for developing strength and muscle mass in the lower limbs. However, the way it's performed can significantly impact the muscles recruited and the biomechanics of the movement. One variation that's gaining popularity is the wedge squat, where the heels are slightly elevated. But what are the differences between the two? And which option is best for you? Let's explore.

Biomechanics of the Traditional Squat

Traditional squats are performed with your feet flat on the ground, allowing for even weight distribution. This movement primarily activates:

• Quadriceps
• Hamstrings
• Glutes
• Core (for stability)

Proper execution requires good ankle, knee, and hip mobility. If ankle dorsiflexion is limited, it may be difficult to achieve adequate depth without compensating for the curvature of the spine.

Biomechanics of the Wedge Squat (Elevated Heels)

When squatting with wedges or with a slight heel lift (using discs, weightlifting shoes, or special plates), there is a change in load distribution and movement pattern. The main changes include:

• Greater quadriceps activation: The incline promotes greater ankle dorsiflexion, reducing trunk tilt and allowing the knees to move forward further.
• Less stress on the hamstrings and glutes: As the knees move further forward, the thigh assumes a more vertical position, decreasing gluteal involvement.
• Improved depth: Recommended for those with limited ankle mobility, allowing for a deeper squat without compromising posture.
• More stability for beginners: Reduces torso tilt, making the movement easier to control.

Advantages and Disadvantages

Traditional Squat

Advantages:

• Greater activation of the glutes and hamstrings.
• Better transfer to natural movement patterns (such as lifting objects off the floor).
• More balanced development of the lower limbs.

Disadvantages:

• Requires greater ankle mobility.
• It may be more challenging for those with postural difficulties or back injuries.

Wedge Squat

Advantages:

• Ideal for developing the quadriceps.
• Deepens movement without requiring great ankle mobility.
• It can reduce strain on the lower back.

Disadvantages:

• May reduce glute and hamstring activation.
• If used excessively, it can create dependence on the wedge to execute the movement.

Which One to Choose?

Choosing between traditional squats and wedge squats depends on your goals and mobility:

• If you want balanced leg development and have good mobility, the traditional squat is an excellent choice.
• If you have difficulty with ankle mobility or want to emphasize your quadriceps, wedge squats may be a good option.
• For those training for specific sports (such as weightlifting), the wedge can be beneficial for improving stability and strength at the bottom of the movement.

Conclusion

Both traditional squats and wedge squats have their place in your training. Experiment with both and adjust according to your individual goals and limitations. Ideally, include them strategically in your training plan for best results!