Whether you’re a powerlifter looking to push your physical limits or simply trying to maintain strength and mobility through squatting to keep your body healthy, the shoes you wear matter.
You’ve probably seen plenty of ads from brands claiming to have created the best squat shoes - from Olympic weightlifting shoes to crosstraining shoes, running shoes, and more. However, each of these fall short when it comes to barefoot squatting.
Wait, is squatting barefoot good? Yes - perhaps a better question is why is squatting barefoot BETTER than all the other options?
It allows for optimal stability and balance by enabling your feet to grip the ground naturally, improving force distribution while encouraging proper form. This connection with the ground enhances proprioception, leading to more effective and safer lifts.
That being said, only those who are fortunate enough to have a home gym can get away with barefoot squatting. Your gym won’t let you walk around barefoot for sanitary and liability reasons.
Even if they did, you still need footwear that protects your feet from the ground and offers traction so you can perform your best. That’s where barefoot lifting shoes come in to present the best of both worlds.
These give you the barefoot experience you need for proper squat mechanics and long-term foot health while still protecting your feet and aligning with fitness center dress codes. Here at Hike Footwear we’ve developed the best barefoot lifting shoes - feel the difference firsthand!
How Your Footwear Impacts Squat Mechanics
Before we get into the concept of barefoot squatting let’s take a step back and discuss why footwear matters in the first place. More specifically, the role of your feet while performing the squat.
Your feet are the contact point with the ground and influence everything from posture to muscle activation. Shoes with thick soles or elevated heels can alter your natural foot position, which in turn affects your squat mechanics.
For example, elevated heels can shift your weight forward, making it more challenging to engage your posterior chain muscles effectively and potentially increasing the strain on your knees and lower back.
Similarly, cushioned soles may compress under pressure, leading to instability and making it harder to maintain proper form.
On the other hand, footwear that provides a flat, stable surface allows for better weight distribution and a more grounded connection with the floor. It keeps your feet in a neutral position, enabling the optimal engagement of muscles and reducing the risk of compensatory movements that can lead to injury.
That being said, let’s help you weigh your footwear options below to pick the best style for squatting.
Common Types of Shoes for Squatting
There are so many different types of footwear you can consider as your squat shoes. Many of these are designed specifically for squatting - and yet, they often do more harm than good. Here’s what you need to know.
Lifting Shoes
These are commonly known as “weightlifting shoes” and feature a raised heel and rigid sole. The elevated heel helps improve ankle mobility, allowing lifters to maintain an upright torso during squats.
This can be beneficial for exercises like Olympic lifts or front squats, where an upright posture and a deep squat are essential.
However, the rigid structure can limit natural foot movement and may not be ideal for individuals looking for versatility or a more grounded feel during squats. They’re great for squats and other Olympic movements, and nothing else.
Perhaps more importantly, though, the raised heel can create an over-reliance on the shoe's support, potentially reducing the engagement of stabilizing muscles in the lower body. It sacrifices your ankle mobility in the long run.
Running Shoes
Those who are just getting started with squats commonly wear some other traditional athletic shoes, like running shoes. These have thick, padded soles designed to absorb impact during running. This feature can be problematic when it comes to squatting, though.
The cushioned soles compress under weight, leading to instability and reducing the amount of force you can generate through your feet. This instability can negatively impact your form and increase the risk of injury, particularly in the knees and lower back.
Many of these shoes have a raised heel as well, which as we just discussed, creates artificial ankle mobility that can create issues down the road.
Cross-Training Shoes
Commonly used in CrossFit, these are a versatile type of footwear that caters to various activities. They offer a flatter sole compared to running shoes and more stability, making them somewhat suitable for squatting.
Still, they tend to lack the firm support needed for heavy lifting and may still have too much cushioning for optimal force transfer during squats. While better than running shoes, cross-trainers are still a compromise.
Is Squatting Barefoot Good?
Each of these common types of squat shoes has its issues, which begs the question - is squatting barefoot good? Not only is it good, it’s the best approach. We’ll explain why below.
Why is Squatting Barefoot Better Than Shoes?
So, why is squatting barefoot better than in shoes? There are actually quite a few reasons. Without the interference of cushioned soles and elevated heels your feet can make full contact with the ground as nature intended.
This enhances balance and proprioception so you can better sense your body’s position and movement during the squat. It engages the smaller muscles in your feet and ankles to create a more stable foundation. In turn, it can improve your squat form and reduce the strain on your knees, hips, and lower back.
Traditional shoes, especially those with a raised heel, can shift your center of gravity forward, leading to an altered squat posture that places unnecessary stress on your joints.
However, barefoot squatting encourages your body to maintain its natural posture, allowing for better force transfer through your legs and feet. This not only makes your squats more efficient but also helps prevent injuries that can arise from improper form.
Barefoot isn’t just best for squats, either. Any sort of dynamic or power-based movement that requires a stable base - like deadlifts, overhead presses, barbell rows, or anything in between - can be enhanced by kicking your shoes off.
That being said, we need to look at the other side of the coin as well. What is the disadvantage of going barefoot, if any?
Are There Any Risks or Downsides to Barefoot Squatting?
Unfortunately, those who are a member at a commercial gym or even use their apartment’s/school’s fitness center won’t be able to squat barefoot.
These facilities have strict rules against working out barefoot due to the risk of spreading bacteria or fungi. Frustrating, but fair - the gym floor can harbor germs, and going barefoot increases the likelihood of contracting infections like athlete’s foot.
There are other safety concerns at play, too. Being barefoot in a weight room poses certain risks, particularly in environments where heavy weights are being moved around.
You could accidentally kick something or step on something sharp. Without a barrier to protect your feet from the impact, you could end up with cuts, bruises, or other injuries that leave you sidelined.
If you are lucky enough to have your own home gym, you might be able to get away with barefoot squatting - but there are still a few minor drawbacks. Most notably, you aren’t getting any sort of traction. This could cost you a bit of strength and stability.
However, there is a way to experience all the benefits of squatting barefoot while avoiding the potential drawbacks: barefoot shoes.
Barefoot Shoes: The Best of Both Worlds?
Wait, what are barefoot shoes? As the name suggests, this is a unique type of footwear designed for those who want to experience the benefits of barefoot squatting while mitigating the risks.
In comparing barefoot vs normal shoes you’ll find a variety of differences. Traditional shoes are loaded with artificial supports and features that ultimately cause more harm than good, no matter how well-intentioned.
In contrast, barefoot shoes strip all these away and get you closer to the ground. They have a zero heel-to-toe drop, ultra-thin and flexible soles, and a wide toe box so you can grip the ground as if you were completely unshoed.
So while your feet are able to engage with the ground as nature intended, you’re still enjoying a layer of protection against the hazards of a gym environment. You won’t be getting scolded by gym staff, either - and you can elevate your style all at once!
The benefits of barefoot shoes for squatting are clear: these are the best of both worlds. They allow you to squat with confidence, knowing that your feet are both supported and secure, making them an excellent choice for anyone looking to optimize their squat performance.
The only thing left to do now is find the perfect nonslip barefoot shoes and put them to the test!
Tips on Getting Started With Barefoot Squatting
Learning how to walk in barefoot shoes is one thing - but learning how to squat barefoot is an entirely different beast. The adjustment can be jarring if you’re used to squatting in traditional shoes, but we’re here to help. It all starts with picking the right barefoot squat shoes.
Picking the Right Barefoot Squat Shoes
Not all barefoot shoes are created equal - you need to do your research to make sure you’re picking the right pair. Look for shoes with as thin a sole as possible - just a few millimeters is ideal. The closer you can get to the ground, the better.
The soles also need to be flexible, though, as this will allow your feet to move naturally as nature intended. The goal is to “grip the ground” and form a tripod with feet.
That means you need to make sure the shoes have an ultra-wide toe box as well. Your toes are essential mechanisms for squatting, and if they’re cramped, it won’t just lead to issues like bunions or discomfort - you won’t be creating as stable a base as you otherwise could.
You should also look into the materials a shoe is made from. The bottom should be some type of anti-slip rubber to give you proper traction, while the uppers should be breathable and comfortable.
Quality barefoot shoes should be lightweight yet durable, offering both protection and freedom of movement. Now, how should barefoot shoes fit? Use a reliable size guide to get the perfect, snug fit.
When in doubt, look for reviews to make sure you’re getting the best barefoot squat shoes possible. There are many brands to choose from, but with more than 500,000 happy customers and counting, you can’t go wrong with ours here at Hike Footwear!
Gradual Transition Strategies
We have a separate guide on how to transition to barefoot shoes because it can be such a challenge for some people, especially those who have come to rely on the artificial supports provided by traditional footwear.
Start by incorporating barefoot squats into your warm-up or light sets, gradually increasing the duration and intensity as your feet and lower leg muscles adapt. This will prevent overstressing muscles that might be weaker due to reliance on supportive footwear.
As your strength and comfort grow, you can transition to performing your entire squat routine barefoot or in barefoot shoes. Be prepared for some minor discomfort and soreness - this is perfectly normal at first.
Proper Form and Technique
You’ll probably feel more off balance at first with barefoot shoes, or perhaps that you cannot reach proper squat depth. This is likely because you’re used to shoes with a raised heel, which was making up for a lack of ankle mobility.
So, you may need to make it a point to improve your ankle mobility as you transition over to barefoot squatting. There are plenty of exercises and stretches that will help, but simply squatting in barefoot shoes is an excellent step in the right direction.
As far as proper barefoot squatting form goes, focus on grounding your feet firmly into the floor, distributing your weight evenly across the midfoot and heels. Keep your toes relaxed and allow them to spread naturally to enhance stability.
Make sure your knees track over your toes as you descend into the squat, and engage your core to maintain a neutral spine throughout the movement.
Injury Prevention Tips
The last thing you want is to rush into barefoot squatting and end up sidelined with an injury. Strengthen the muscles in your feet and ankles through exercises like toe curls, arch lifts, and calf raises to build the necessary support for barefoot training.
Pay attention to any discomfort or pain in your feet, as this could indicate that your transition is too rapid or that you need to adjust your form. Within a few weeks, you’ll feel fully adjusted, and you’ll wish you’d started squatting in barefoot shoes sooner!
So, at this point, all that’s left to do is take the first step and reap the benefits of squatting barefoot here at Hike Footwear.
Experience the Benefits of Squatting Barefoot With Hike Footwear!
Hike Footwear is a brand passionate about improving foot mechanics and whole-body health through expertly crafted barefoot shoes. We designed ours alongside podiatrists and orthopedic experts to ensure they checked all the necessary boxes.
That includes a zero heel-to-toe drop, ultra-thin and flexible soles, breathable materials, and a wide toe box that empowers you to grip the ground with confidence as you walk out the weight and drop into the squat.
We have men’s barefoot shoes, women’s barefoot shoes, and kids barefoot shoes so the entire family can discover the benefits of squatting barefoot. We even have the best toddler barefoot shoes!
You can count on Hike Footwear for the best barefoot shoes for kids and adults alike for any use case, for that matter. Here are some of our most popular collections:
- Barefoot winter shoes
- High top barefoot shoes
- Barefoot hiking shoes
- Barefoot work shoes
- Casual barefoot shoes
- Barefoot boots
Each is available in a wide variety of styles to match your preferences. So, take a look around and see what catches your eye!
Bringing Our Comparison of Squatting Barefoot vs Shoes to a Close
So, is squatting barefoot good - or even better than traditional gym footwear? It sure is! You’ll get improved stability, better ground contact, and a more natural squat form. Not only will barefoot squatting produce better performance, but it’s also safer in the long run.
If you want to learn more about transitioning to barefoot shoes and all the benefits you can expect, browse our blog. Here are some other popular resources:
- Do you wear socks with barefoot shoes
- Why are barefoot shoes so expensive
- Are barefoot shoes good for lifting
- Are barefoot shoes good for plantar fascitis
Otherwise, it’s time you discovered the benefits of squatting barefoot firsthand right here at Hike Footwear. Bring out your full physical potential with the best barefoot squat shoes today!
