A squat wedge (also called a heel wedge or squat ramp) is a small, angled platform placed under the heels during squats to improve mobility, form, and comfort. Here’s what it’s used for:

1. Improves Ankle Mobility

• Many people lack sufficient ankle dorsiflexion (the ability to bring the shin forward over the foot), making it hard to squat deep without heels lifting.
• The wedge elevates the heels, reducing the need for extreme ankle flexibility.

2. Helps Maintain Upright Torso

• When ankle mobility is limited, lifters tend to lean forward excessively in squats, straining the lower back.
• The wedge allows a more vertical torso, improving balance and reducing stress on the spine.

3. Reduces Knee & Hip Strain

• By adjusting foot angle, the wedge can help align the knees properly, reducing shear forces on the joints.
• Useful for people with tight hips or past knee issues.

4. Assists with Deep Squats

• Weightlifters (especially Olympic lifters) use wedges to hit full-depth squats more comfortably while keeping weight balanced over the midfoot.

Who Benefits Most?

• Beginners with poor ankle mobility
• Lifters recovering from ankle/knee injuries
• Those wearing flat shoes (like Converse) who need slight heel elevation
• Weightlifters practicing deep squats

Alternatives

• Weightlifting shoes (have a built-in raised heel)
• Small plates under heels (temporary fix)

Squat wedges are a simple but effective tool for better squat mechanics, especially for those with mobility restrictions. However, long-term ankle mobility work (stretching, strengthening) is still recommended.