SquatWedgiez, 1101 north main Street, Los Angeles, CA (2026)

01/12/2026

teaches you how to strengthen your feet 🦶
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Idk who needs to hear this, but if you’re a runner, TAP INTO YOUR TOES MORE. Your stride starts from the ground. Proprioception, stability and unilateral strength is key.

01/08/2026

showing us how to destroy your clients legs👇
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Partner Goblet Squat Finisher 🚀

When you love your clients and they’re about to go vacation in Mexico, you hit them with a finisher that will make sure they relax and sit their a** down while they’re there 😆

This is a ISO hold goblet squat pyramid up finisher.

Both start in an ISO hold, and then they alternate repping squats up, 1/1, 2/2, 3/3, 4/4,…all the way up to 8 in this instance.

To say it’s spicy is an understatement.

As they say: “Pain shared is pain divided, happiness shares is happiness multiplied.”

first divided the pain, then shared the happiness when it was over (since they had 3 sets).

12/29/2025

with the great breakdown on the benefits of squat wedges 👇
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I love using a wedge / heels elevated position (downhill ramp) for squats, and various lower body drills.
What the whole foot elevated on the wedge does is push us forward. Imagine I’m walking on a downslope. My body will follow and lean forward, so we have to bring ourselves back towards the heels to counteract that forward push. A front racked position will help with that.
This opens up the front part of the ankle placing more pressure through the heel, which gives us more range of motion to move forward from. The shifting back puts us in plantarflexion. So, if you ever feel really jammed up in the front of the ankle, this gives you more space needed for dorsiflexion when squatting. More space to move into = easier to get down in a squat. Great for someone whose center of mass is more forward towards their toes. That’s me!
I like using a heel elevation to open up more relative motion at the foot and unweight the body. If we are very FORWARD in our body, we get heavier. We get stiffer. We have to resist falling forward. Here we can shift the center of mass back, expand the back side of the body, and open up the ankle and hip.
I love adding the full foot elevation for many of my clients, also adding in constraints to get the most out of squats! An example may be a heels elevated squat with foam roller, super helpful for shifting back.
The full foot heels elevated may be tricky for someone with super high arches, so that may be a time I explore a different option, like heels only, toes off.
I’ve been using wedges for my squats for 3 years and they’ve made a huge difference for me. Over time, you may be able to decrease the thickness, or remove them altogether. I do like using a wedge vs dumbbells because there is more reference for the 🦶
Questions on squats, wedges, or anything movement related? I’d love to chat! 📧 My faves are
Xoxo,
Erica

12/12/2025

teaching us how to grow your quads with Smith Machine Split Squats🦵👇

This implementation of a smith machine split squat is focused on biasing (targeting) the quadriceps.

By using a wedge and using different internal cues like creating frictional forces with the ground I make this exercise “more” quadriceps focused.

No matter how intentional you are in your setup and ex*****on on a multi-joint exercise like this you will NOT isolate a muscle. Everything between the bar and the ground is playing a role. This means your glutes are absolutely working too, it’s just now that they will contribute LESS than the quadriceps based on what you see in this video.

🎥:

Online Coaching & In-Person (Las Vegas) Training Inquiries:
besickfit@gmail.com
www.besickfit.com

12/11/2025

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If you’ve struggled to let go of lingering pelvic floor tension or assumed your pelvic floor is “just weak”, here’s the reframe you’ve been missing.

More strength isn’t always what it needs.

If you resonate with being hypermobile, have a history of ankle sprains, or often feel a little wobbly in space, your pelvic floor might be clenching as a protective strategy. When the lower body doesn’t feel supported, the pelvic floor steps in and tries to create that stability by gripping.

The good news?

You can teach your system a new pattern.

Learning to sense yourself in space through:
• Foot connection + foot mechanics
• Slower, controlled lifts and iso holds
• Multiple points of reference (hello, feet on the wall!)
…helps build real lower-limb stability, which signals the pelvic floor that it’s safe to release instead of brace.

Your pelvic floor isn’t being stubborn.

It’s responding to what it perceives as instability.

Change the input → change the output.

This is just one example of what we dive into inside Pelvic Floor Foundations: choosing positions and setups that connect the foot, hip, and total-body movement to build functional stability from the ground up.
If you’re ready to experience this work in your own body, join Pelvic Floor Foundations.
Link in bio, 14-day free trial always.

Anyone real want with frequent ankle sprains AND pelvic floor issues??⁉️

12/09/2025

Thanks to for testing out our 10 degree Adjustable We**ie with his clients

12/01/2025

Add This To Your Squat Variations 👇
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Made some minor tweaks and loving this as a squat variation!

Stand on a plate and add wedges and when using the trap bar you’ll be able to be very upright and get a lot of range of motion without tapping the ground (and keeping tension the whole way).

Getting clients to be able to have more joint friendly variations (for those who need them) to be able to drive the results we want, that’s the name of the game.

continues to crush it every session and has made such an amazing transformation in the last couple years!

Save this and try it.

11/21/2025

3 reasons why you can’t squat deeper 👇
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🧠 Struggling to hit squat depth no matter how much you stretch?

It’s usually not flexibility, it’s control.

👉 Fix the low back by loosening it with slow rolling.

👉 Open the ankles by driving the shin forward while keeping the heel grounded.

11/06/2025

Do you experience low back or hip pain during your deadlifts?

It might be caused by stretching your sciatic nerve at the bottom of the lift.

To fix it, try elevating your heels on a SquatWe**iez slant board.

This helps shorten the sciatic nerve, reduce lower back stress, and keep your hips and hamstrings in better alignment for pain-free lifting.

11/04/2025

with a fantastic Somersault Squat Tutorial using our SumoWe**ie 👇

Here is give some extra cues from the somersault squat demo I posted several weeks ago.

I received a ton of questions and comments centering around this movement in regard to knee pain/health. The reality is that this, and many other, movement can be tailored to the individual by tempering range of motion, rep tempo/cadence, and load.

Simply put, if your knees are cranky but you still want to do this movement start with no load, a slow tempo, and as short of a range of motion as you need for it to be pain-free. You’ll likely find that you will be able to progress some in range of motion within the first session you do this. Certainly, your range of motion will progress from session-to-session all else being equal.

Many people feel they “can’t do” certain movements because of XYZ issue. But the reality is that in most cases you can (if you want to) given you approach the exercise setup/ex*****on conservatively and strategically and progress it with patience.

Credit to who initially popularized this movement, as well as for his breakdown of it as well.

🎥:

Online Coaching & In-Person (Las Vegas) Training Inquiries:
besickfit@gmail.com
www.besickfit.com

10/31/2025

・・・
If your squats feel and look more like a hinge: hips shoot back, ribs flare, core feels heavy AND doesn’t make your pelvic floor feel so hot, your setup might be fighting your pelvic floor.
 But if you lack hip or ankle mobility and can’t shift your center of mass back (ahem, pelvic floor issues 👀), your squat will likely look and feel more like a hinge.

That limits how far your knees can travel and how well your hips can move into internal rotation.
 Without internal rotation, your pelvic floor can’t lift to push pressure back up off of it. ❌

Using squat wedges shifts your center of mass back, helps your knees move forward, and keeps your ribs and pelvis stacked 👉🏻👉🏻 this is the gold standard for managing pelvic floor and core issues.

When you optimize that ribs-over-pelvis alignment in your strength work, you create better pressure control, core connection, and pelvic floor support so you can get back to the movements you love without pain, leaks, or pressure.

Inside my membership my Pelvic Floor Foundations Program, we use exercises like this to get to the root cause, helping you restore pressure control, balance, and strength from the ground up.

👇 If this resonates and you’re ready to finally fix your pelvic floor for good join the link in bio for 14 day free trial always.

Drop your favorite emoji 🦶 if you need a squat wedge in your life!

10/27/2025

5 Reasons Why You Will Love Our SumoWe**ie 20 Degree Slant Board👇

1) lightweight & travel friendly

2) large surface area to elevate your whole foot

3) 24 inches wide so you can squat wide or narrow

4) 20 degree slope is ideal for calf & achilles strengthening

5) Strong enough to handle your toughest workouts

Comment “SumoWe**ie” to learn more

SquatWedgiez

01/12/2026

01/08/2026

12/29/2025

12/12/2025

12/11/2025

12/09/2025

12/01/2025

11/21/2025

11/06/2025

11/04/2025

10/31/2025

10/27/2025

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