What shoe you choose to wear into the gym for squat training can really affect your training outcome. Flat shoes, Olympic lifting shoes, minimalist shoes, or even bare feet all have some pros and cons. I&#39;m going to do my best to help you figure out what style of shoe is best for you.
All of us have very different structures in how we are put together. Some people are built to squat, and it just looks effortless and comfortable for them. Others may have very long legs and a short torso, and in the bottom of a squat, they appear to resemble a lawn chair being folded up.
<h2 id="step-one-try-a-goblet-squat">Step One: Try a Goblet Squat</h2>
The first thing to consider is how well you squat with no special footwear.
<ul>
<li>Take a dumbbell, hold it in a goblet position, and see how easy it is to drop down into a deep squat.</li>
<li>Assuming there are no mobility issues and a good deep squat position can be achieved, I would suggest that you do most of your squatting in a minimalist-style shoe or even barefoot (if your gym allows it).</li>
</ul>
Benefits:
<ul>
<li>Solid feel of the ground</li>
<li>Strengthens your feet</li>
</ul>
<h2 id="the-drawbacks-of-minimalist-shoes">The Drawbacks of Minimalist Shoes</h2>
One possible drawback to minimalist shoes is that they offer minimal support—practically none.
<ul>
<li>If you have weak arches, your ankles may collapse inward, causing your knees to follow.</li>
<li>This position is not strong and can be dangerous under heavy loads or fast movement.</li>
</ul>
If this is your situation, it&#39;s important to:
<ul>
<li>Work on strengthening your feet</li>
<li>Consider a slightly more supportive shoe in the meantime</li>
</ul>
<h2 id="flat-soled-shoe-options">Flat-Soled Shoe Options</h2>
Good flat-soled shoe options include:
<ul>
<li>Vans High Sk8s</li>
<li>Chuck Taylors</li>
<li>Sabo Heavy Duty (specialized squat shoes)</li>
</ul>
These give you:
<ul>
<li>A natural flat-foot stance like being barefoot</li>
<li>Options to add arch support if needed</li>
</ul>
Note: Arch support helps maintain strong foot posture and prevents knee collapse.
<blockquote>
Do not just pad your shoe and ignore the foot. Use drills and techniques to address the root cause.
</blockquote>
<h2 id="what-if-you-struggle-with-the-goblet-squat">What If You Struggle with the Goblet Squat?</h2>
If your goblet squat didn&#39;t go well and you need to lean far forward at the hips, you may benefit from a weightlifting (Oly) shoe.
<h3 id="why">Why?</h3>
<ul>
<li>Lack of ankle mobility</li>
<li>Long legs and short torso</li>
</ul>
<h2 id="olympic-lifting-shoes-oly-shoes">Olympic Lifting Shoes (Oly Shoes)</h2>
Oly shoes are built with:
<ul>
<li>A raised solid heel, typically made of wood</li>
<li>Heel height ranges from ½ inch to 1¼ inches</li>
</ul>
<h3 id="benefits">Benefits:</h3>
<ul>
<li>Lets you squat with a more upright torso</li>
<li>Increases ankle flexion</li>
<li>Allows for more quad-dominant squatting</li>
</ul>
<h2 id="should-you-use-oly-shoes-even-if-you-dont-need-them">Should You Use Oly Shoes Even If You Don&#39;t Need Them?</h2>
Some lifters prefer Oly shoes even when not necessary because:
<ul>
<li>Increases range of motion</li>
<li>Boosts quad activation</li>
<li>Just feels better</li>
</ul>
Oly shoes are popular among:
<ul>
<li>Bodybuilders</li>
<li>Olympic lifters</li>
</ul>
However, from a powerlifting perspective, excessively deep squats may not be ideal.
<blockquote>
If you can squat well without a heel lift, go with a neutral, natural shoe.
</blockquote>
<h2 id="final-thoughts-stability-is-key">Final Thoughts: Stability is Key</h2>
Regardless of the shoe type—heeled or flat, pink or green—the most important factor is:
<blockquote>
Stability.
</blockquote>
Avoid:
<ul>
<li>Squishy running shoes</li>
<li>Shoes with excessive cushioning or instability</li>
</ul>
Imagine trying to squat 500 lbs on a Bosu ball—you&#39;ll either move less weight or risk serious injury.