Experts say these are the 5 best shoes for squats

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Whether you’re using a bar or lowering it with a goblet technique, one thing that will help you get the most out of your squats at the gym (besides, you know, practicing range of motion) is your shoes. Yes, squat-proof leggings that cover you and stay in place are also important. But deep squats require optimal stability and mobility, both key elements that the right pair of sneakers can drastically improve.

Why are shoes important for squats?

If you’ve ever thought you could squat in “normal” shoes, you’re not alone. In fact, according to Google, one of the most asked questions about squats and shoes is: “Do you need special shoes to squat?” While you don’t need them, experts assure that squatting in specially designed shoes can have a huge impact on how deep you can squat, as well as how aligned you can be when you lower it down.

While some weightlifting professionals will recommend going barefoot when squatting and other heavy weightlifting exercises (to help feel more grounded in the movement) Judson McDonald, CPT, a learning and development specialist at Les Mills International and a Les Mills class instructor, recommends. opposite

“My general recommendation is that strength conditioning moves like deep squats require great grip, thus, a flat bottom is ideal,” he says. “That’s because we use tripod legs to go up and off the floor. You’ll notice a slight pressure in most running shoes on the market that prevents the balls of the feet from making contact with the floor.”

What kind of shoes are best for squats?

This doesn’t mean you can’t squat in running shoes, it’s just that they won’t provide as much feedback and support when squatting as flatter soles. “The most effective way to recruit entire units [while squatting] That’s when the toes can spread and the whole foot can make contact with the floor,” MacDonald explains.

Now, just because flat shoes are recommended doesn’t mean they should lack arch support. “Arch support is the most important factor when purchasing a pair of athletic shoes that will be used for exercises like deep squatting,” says Brad Schaeffer, DPM, a board certified foot surgeon at Sole Podiatry NYC and spokesperson for Dr. Scholes. . “Our feet have a variety of tendons and ligaments that need proper support and help stabilize the bones of the foot.” That’s why it’s important to buy a pair of shoes for squatting.

To save you from searching high and low for a new pair of shoes, here are five of the best shoes for deep squats. Definitely pair them with those squat-proof leggings.

The 5 best shoes for squats, no matter how deep

Reebok, Legacy Lifter Women’s Weightlifting Shoes — $200.00

Available sizes: 5-11, in half size.

A customer favorite by hundreds, the Reebok Legacy Lifter women’s weightlifting shoes feature a flat sole, high heel and an adjustable upper strap for added security when squatting. Now, notice how we said the sole is flat but the heel is raised—by lifting the heel, the shoes promote greater ankle mobility and stability, resulting in a deeper squat. “Shoes with elevated heels serve a specific purpose – quad dominance versus glutes,” adds MacDonald.

Looking to take your workout outside? The new Reebok Nano X2 TR Adventure Training Shoes ($100) are a great option, as they’re designed for power moves like squatting, as well as for different terrains, so they’ll be stable on pavement, grass, sand, and the like.

Color: 4 different colors.

Nike, Metcon 7 Women’s Training Shoe – $130.00

Available sizes: 5-11, in half size.

Prefer a flat shoe with minimal heel lift? The Nike Metcon 7 Women’s Training Shoe is a solid option. In addition to having a flat, squat-ready sole, they’re designed with a reaction foam insole to ensure maximum comfort while lifting and working in between cross-training and HIIT classes.

If you’re brand loyal to Nike, another option is the Nike Romaleos 4 ($200), which has a more noticeable heel-toe drop, making it especially great for those who need a little more mobility to sink down in their squats.

Color: 6 different colors. Custom colors are available, too.

No Bull, Trainer+ — $139.00

Available sizes: 5-11, in half size.

Especially popular in the CrossFit community, the No Bull Trainer+ has a no-nonsense silhouette that’s minimal compared to many other training shoes. The sneakers have flat soles and a traditional lace-up design, plus a padded heel and collar for a little extra padding while you work out. And no need to worry about slipping when you squat – their unique herringbone tread gives you serious stability so you can land safely on any surface.

Color: 27 different colors.

Inov-8, Fastlift 360 — $190.00

Available sizes: 5.5-11, in half form.

For serious lifters, the Inov-8 Fastlift 360 remains a popular choice among buyers. That’s thanks to their eye-catching design and ultra-supportive features, like an external heel cage, mid-foot strap and flexible forefoot that move with your body instead of holding it back. Fun fact: they only weigh 360 grams, making them extremely light, so packing them is no problem if you’re packing for a trip or vacation.

the color: 4 different colors.

Adidas, AdiPower Weightlifting 3 Shoes — $218.00

Available sizes: 6-15, in half size.

Last but not least, we have the unisex Adipower Weightlifting 3 shoes from Adidas Easily the prettiest weightlifting shoe of the bunch, these trainers feature an elevated heel, upper instep strap for extra stability, and durable rubber soles for ample gripping power.

Color: 4 different colors.

Be sure to practice your moves before you hit the gym. Watch the video below to perfect your squat form.

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