A beginner's guide to heel-elevated training on the Limberoo squat wedges.
Why heels up?
Raising your heels means your ankles don't have to bend as far, so you can sit deeper in a squat and keep your chest up instead of folding forward. Your knees travel forward over your toes, the same way they do every time you walk down stairs.
Set-up
High end under your heels, toes pointing down the slope. Whole foot on the wedge.
Weeks 1–2: get the pattern (8.5°)
One low wedge under each heel. 20 slow bodyweight squats, holding a bench or door frame if you need it. Go as deep as is comfortable.
Weeks 3–4: add weight (8.5° or 17°)
Goblet squats: hold one dumbbell at your chest. 3 sets of 10–12.
Next: split squats (17°)
Front foot on the tall wedge, heel on the high end, back knee lowering toward the floor. 3 sets of 8 each leg.
Advanced: single-leg squats (25.5° or 34°)
Stack the wedges, stand on one leg and sit down slowly, holding a rack for balance.
A few rules
Move slowly and stay in a range that feels good. Stop if anything hurts sharply. If you're coming back from an injury, check with a health professional first.