Advanced Foam Yoga Wedge Exercises

Now that you've gotten some experience under your belt with the beginner yoga wedge exercises, you might find yourself looking for the next challenge.

Not only are the foam yoga wedge blocks versatile for beginners, but they are also highly adaptable and can be used for increasingly difficult exercises as you become more acquainted with the equipment.

Here are four exercises that will be sure to get your heart pumping and the sweat rolling!


squat with yoga foam wedges

Build those leg muscles, one squat at a time.

Squats are notorious for being an exercise that allows individuals to see the muscular imbalance within their leg regions.

Many physical therapists are known for using half foam rollers or towels to wedge underneath a client's feet to demonstrate how you can more easily support your body to remedy those improper alignments.

For this exercise, place the two wedges about a half-foot apart in front of you with the smallest incline facing towards you.

Now, walk several inches onto each foam wedge and squat as you typically would with your hands together about chest-high.

Take your time to realize what your limits are and how low you can safely go down. Remember: progress is made over time, not instantaneously!

Squats - Alternative Method

squat with foam yoga wedge

Try this variation to switch things up.

Typically, most muscle discrepancies come from the inner-thighs. This method of performing squats focuses on your inner-thighs rather than the side of the leg muscles.

Rather than having the heel of your foot against the lowest portion of the incline, this time your heel will be at the highest point of incline.

Like you did before, place the two wedges about a half-foot apart and step onto them.

Finally, squat just as you were before with your hands together about chest-high.

Single-leg Forward Bend

forward bend with foam yoga wedge

This exercise is great for boosting independent leg stability - a necessary component for long-distance runners and ballet dancers. 

Start this exercise by placing a single yoga wedge on the ground. Your toes should be facing the declined angle of the wedge.

After firmly securing your foot and becoming comfortable, begin raising your other leg backward. Note: your leg should remain slightly bent and never locked into position. 

Once your other leg is extended backward, begin letting your arms dangle in front of you. This will help you maintain your balance and help deepen the stretch. 

Hold for approximately 15 seconds and then alternate to the other leg before repeating the same process over again. 

Calf Stretch

calf stretch with foam yoga wedges

This stretch is ideal for warming up before or after playing sports or running. Due to the compact nature of the wedge blocks and provided carrying bag, they're incredibly easy to transport to and from the gym. 

To set up for this exercise, stack both of your foam wedges on top of each other. 

Then, position one foot so the lowest incline is toward your heel and bend your back leg.

Then, straighten your back leg and apply about 50% of your body weight onto the wedge. Try to bring your chest close to your thigh as you feel a stretch in your calf and hamstring.

Continue slowly bending and straightening your back leg to get a deeper stretch!

We hope that you enjoy adding these exercises to your routine! As always, please feel free to let us know what tutorials you would like to see next.

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