7 Best Squat Shoes for Serious Lifters

After I started off within the fitness industry within the mid-Nineteen Eighties, squat shoes weren’t even a thing. It was common back then to see all forms of footwear, including no footwear in any respect. Today, squat shoes are an on a regular basis sight.

What’s modified between from time to time?

Well, for one thing, shoe manufacturers have discovered a market gap and filled it. At the identical time, nonetheless, an honest amount of research shows that wearing dedicated squat shoes will make you a greater, safer athlete.

For this text, I’ve waded into the crowded squat shoe market to discover the eight best squat shoes for a spread of categories. The article also delves into the science of squat shoes and provides a comprehensive buyer’s guide to enable you to find the perfect shoe to make you a greater, more powerful, and safer squatter.

7 Best Squat Shoes for Serious Lifters (Men & Women)

1. Overall Best Squat Shoes: Reebok Legacy Lifter III
2. Runner-Up Best Squat Shoes: Adidas Adipower III
3. Best Squat Shoes For CrossFit: Nike Savaleos
4. Best Cross-Training Squat Shoes: Nike Metcon 8
5. Best Budget Squat Shoes: Reebok Lifter PR II
6. Best Squat Shoes for Wide Feet: Inov-8 Men’s Fastlift 360
7. Best Squat Shoes For Powerlifting: Adidas Powerlift 5

The previous powerhouse of squat shoes, the Reebok Legacy Lifter II, has evolved into the much more impressive Reebok Legacy Lifter III. This state-of-the-art squat shoe is produced from mesh and perforated leather. The leather provides the strength and sturdiness needed in a lifting shoe, while the mesh allows for breathability and additional cushioning across the heel.

The heel height on the Reebok Legacy Lifter is 0.75 inches, the industry standard for a squatting shoe. It’s produced from a hardened TPU material to supply the rigidity you wish if you’ve got a heavy weight in your shoulders. This shoe also offers excellent lockdown, due to the double straps complementing the lacing system. After I squatted in these shoes, I discovered the perfect feel for me was to make use of the laces only on my sub-max sets after which add the straps for my last couple of super heavy sets.

The rubber outsole on the Reebok Legacy Lifter III has a diagonal pattern that enhances traction and grip ability. Moreover, this shoe is offered in two colorways -black and white and black and gold – each of which look pretty sharp.

The Adidas Adipower III is a incredible squat shoe that is particularly useful for individuals who require extra support. The heel height is barely higher than the Reebok Legacy Lifter at 0.86 inches. That makes this an excellent alternative for taller people and people with trouble getting down low enough in the underside squat position.

This shoe is offered in a broader range of sizes than most brands, so it’s best to give you the chance to seek out the best fit for you (Adidas training shoes generally fit true to size).

You get loads of midfoot support on this shoe due to the high-density TPU material within the midsole. Lockdown features a single metatarsal hook, loop strap, and laces. A bigger-than-standard heel surface improves the bottom contact area, providing you with more traction and ground force.

The mixture of the next, thicker heel and enhanced midfoot support makes the Adidas Adipower III an excellent alternative for advanced lifters.

3. Best Crossfit Squat Shoes: Nike Savaleos

The Nike Savaleos have been specifically designed for CrossFitters who’re going to maneuver from squatting and other Olympic bar lifts to plyometrics and calisthenics movements in a single workout. Because of this, they’re less of a pure weightlifting shoe and more of a multi-exercise shoe. The only endeavors to supply the traction grip needed for squats while providing the pliability needed for agility and plyometric movements.

The heel height of the Nike Savaleo is 0.59 inches, which is considerably lower than you’d see on a dedicated weightlifting shoe. This permits you to perform other CrossFit moves without compromising your balance, stability, or agility. You will even notice that this shoe features more padding than you’d see on a dedicated squatting shoe. That is designed to supply more joint impact reduction if you’re doing plyo and agility-type CrossFit exercises.

Overall the Nike Savaleo is a really functional CrossFit shoe but is not the perfect alternative for those who’re on the lookout for a dedicated weightlifting shoe.

4. Best Cross-Training Squat Shoes: Nike Metcon 8

The Nike Metcon 8 is designed to be an all-around cross-training shoe. As such, it endeavors to fulfill that middle ground between being a squat shoe and a plyo and agility shoe. It does an honest job of providing the support and stability you wish for weightlifting while providing the cushioning and lateral flexibility required for the remaining of your workout.

As with all general-purpose training shoe, there are some compromises regarding squatting within the Nike Metcon 8. For instance, the heel height is substantially lower in cross-training shoes than on a dedicated squat shoe, so you will not get as much positional support as you’ll with a shoe just like the Reebok Legacy III.

The thick heel of the Metcon 8 provides loads of springy cushioning to mitigate joint stress when running and jumping. Nevertheless, that is not ideal for squatting, as it’s possible you’ll sink into the heel, offsetting your upward power drive.

For those who’re doing a couple of sets of squats as a part of a general gym workout, the Nike Metcon 8 will suit your purpose. Nevertheless, this is just not the shoe to decide on for those who plan to spend most of your gym time in front of the squat rack.

The Reebok Lifter PR II is Reebok’s most budget-friendly lifting shoe, which comes for under 100 dollars. It’s got a raised heel to support optimum squat form and permit for a deeper descent. This shoe is produced from 100% nylon and has a rubber sole that gives solid traction and surface grip. The toebox allows for an honest amount of wiggle room, allowing for the natural toe splay that happens reflexively if you lift a heavy weight overhead.

The EVA midsole on this shoe provides ample cushioning for support without being a lot that it robs you of your firm lockdown when squatting. As well as, the textile upper provides flexibility and breathability.

This shoe is offered in three color schemes: black, white, and chartreuse.

The Inov-8 Men’s Fastlift 360 is considered one of the lightest weightlifting shoes you’ll ever come across, weighing just 360 grams. It features an external heel cage and patented Powertruss technology to reinforce support and stability through the heel when squatting. Powertruss consists of triangular-shaped structures integrated into the only and designed to spread the burden across the shoe evenly.

A single strap across the midfoot of the Men’s Fastlift 360 enhances the lockdown provided by the lacing system. The sticky rubber outsole provides a high level of traction and grip ability, being suitable for each secure lifting and lateral agility moves.

This shoe also features Metaflex forefoot technology, which is designed to reinforce the pliability of the upper in order that the shoe moves naturally together with your foot. This technology also supports individuals with wider than standard feet.

Because the name suggests, the Adidas Powerlift 5 has been specifically designed for powerlifters. Nevertheless, it’s also suitable for Olympic lifters. It’s got a lower-than-average heel height, as powerlifters don’t customarily descend into the squat as little as standard gym lifters.

The anti-slip rubber outsole of this shoe provides excellent grip and traction; this ensures that you just aren’t going to experience any lateral foot movement that might dissipate your lifting power. The toe box of this shoe can also be very flexible, allowing for toe splay without hitting the side of the shoe.

One other feature I actually like with this shoe is the heel collar pull tab, which makes it easy to get on and off.

The Adidas Powerlifter 5 represents superb value for a dedicated Powerlifting shoe, being considerably cheaper than most competing products.

What’s a squat shoe?

A squat shoe is a gym shoe specifically made for squats and other weightlifting exercises. Flat soles and elevated heels are distinguished characteristics of squat shoes. The elevated heel enhances ankle mobility and permits a deeper squat, while the flat sole offers a stable platform for lifting heavy weights. This helps individuals with restricted ankle mobility or tight calves do squats safely and effectively by allowing them to take care of good form throughout the exercise.

Squat shoes may contain a strap or lacing system so as to add additional support and stability during lifting. For support and endurance during heavy lifting, the shoe’s upper could also be composed of materials that may withstand wear and tear, corresponding to leather or synthetic materials.

Squat shoes are beneficial for gym goers serious about weightlifting or strength training since they’ll enhance performance and lower the possibility of injury.

Anatomy of a Squat Shoe:

Squat shoes have 4 key parts. Knowing about each area will enable you to to decide on the perfect squat shoe to fulfill your needs.

1. Upper

The shoe’s upper is the fabric above and across the toes and forefoot. The upper material can impact the shoe’s strength, flexibility, and support. For added support and endurance during heavy lifting, it could be made from leather or synthetic materials, which are inclined to be more durable.

The upper’s design impacts how well the shoe matches and feels. While some squat shoes have a high cut that adds more ankle support, others offer a lower cut that permits for more flexibility and range of motion.

The fastening options on squat shoe uppers include laces, straps, or each. A solid closure system ensures that the foot won’t slide around throughout the shoe when doing heavy lifting.

The upper of some squat shoes may contain mesh panels or ventilation holes to assist keep the foot dry and funky during strenuous exercises. The upper can also include reinforced stitching to supply ample support for the ankle and foot.

2. Midsole

The section of fabric between the outsole and the insole is often known as the midsole. It is usually constructed of sturdy and supportive material like EVA foam, polyurethane, or TPU. The midsole affects stability and support and helps to distribute weight across the foot evenly.

The midsole can have elements like arch support, cushioning, and shock absorption to reduce the strain heavy lifting places on the joints and muscles.

A dual-density midsole uses various materials in several parts of the midsole to supply various levels of support and cushioning.

3. Outsole

The a part of a squat shoe that contacts the bottom underfoot first is often known as the outsole. It provides traction and stability when squatting.

Squat shoes often have an outsole with a flat, non-slip surface that helps to stop slipping and sliding through the workout. The tough rubber or synthetic material utilized within the outsole often provides a combination of traction, stability, and sturdiness.

A metatarsal strap, which spans the forefoot of the shoe and adds additional support and stability during lifts, is typically added to the outsole of a squat shoe.

4. Heel

The heel of a squat shoe is a crucial a part of the design. It largely determines the range of motion and ankle mobility. Most squat shoes have an elevated heel. The heel height normally ranges from 0.5 to 1 inch.

Squat shoes with high heels serve to extend ankle mobility by limiting the range of motion of the ankle during squats. Those with restricted ankle flexibility or mobility concerns may find this especially helpful. An elevated heel can even reduce stress on the knees and enhance posture and alignment when squatting.

The elevated heel also helps shift the lifter’s weight forwards, enhancing balance and stability throughout the exercise by limiting the range of motion within the ankle.

EVA foam, polyurethane, or TPU are common examples of solid supporting materials utilized in the heels of squat shoes. These materials offer stability and support and aid in distributing weight uniformly across the foot while lifting.

Olympic lifting shoes normally have the next heel than those used for powerlifting.

Advantages of Squat Shoes:

Listed here are 4 the reason why it’s best to consider wearing a squat shoe:

1. Help improve posture during exercise

 Without an elevated heel, a squat requires the ankle joint to dorsiflex (bend upward) to ensure that the knee to advance. A forward-leaning posture and lower back curving can come from the lifter having to lean forwards on the hips to take care of balance during this forward knee movement.

Raised-heel shoes reduce the quantity of forward knee movement crucial during squats since the ankle joint is already barely dorsiflexed. Because of this, the lifter can maintain a more upright posture and improve spinal alignment by lessening the forwards lean on the hips.

Squat shoes with the next heel aid generally give higher posture and alignment, which might lower the possibility of injury during weightlifting.

 by Sinclair et al. is one study that shows how squat shoes can improve posture while squatting. This study checked out how several types of footwear affected male resistance-trained subjects’ posture during a barbell back squat exercise.

In keeping with the study’s findings, squat shoes enhance posture during squats by encouraging a more upright torso and minimizing forwards lean. This was linked to more ankle and knee flexion, allowing for a deeper squat while putting less strain on the lower back.

The study found that by encouraging a more upright torso and lowering pronation, squat shoes can enhance posture through the barbell back squat exercise in resistance-trained men.¹

2. Firm base

Squat shoes give the lifter a firm and durable basis, lowering the potential of swaying or instability through the workout. This steadiness may be especially helpful while lifting heavy because even a small lack of balance might lead to harm.

A squat shoe’s supportive and solid materials help distribute weight more evenly over the foot. This may also help increase general balance and stability during lifts and lessen pressure on certain foot pressure points.

The outsole of a squat shoe is constructed from a durable, non-slip material, giving excellent traction. This ensures that your foot won’t move laterally if you find yourself coming out of the underside squat position.

A solid, secure base can also enable you to lift more weight when squatting.

3. Ankle support

By limiting the range of motion required on the ankle joint during weightlifting activities like squats and lunges, the elevated heel of a squat shoe helps to enhance ankle mobility. Lifters with restricted ankle flexibility or movement may find this to be especially helpful.

Squat shoes may also help to lower the danger of ankle injuries like sprains or strains by adding extra support and stability across the ankle joint. That is crucial because the ankle joint is put under loads of stress when performing activities like jump squats or box jumps.

The improved ankle support can even help to extend stability and balance when performing weightlifting workouts. This may be especially helpful for workouts like single-leg squats and Bulgarian split squats that need a high level of balance.

Squat shoes can assist in lowering the danger of knee problems like ACL tears or meniscus damage by increasing ankle mobility and lowering stress on the knee joint.

4. Help with mobility

As covered above, squatting shoes can greatly increase ankle mobility. By enabling the lifter to squat deeper, squat shoes with the next heel can even help to extend hip mobility. This helps the lifter may keep a more upright posture and reach a deeper squat position without sacrificing form or technique.

What to search for when buying squat shoes:

You should know what to search for to get the perfect squat shoe to fulfill your training needs. Listed here are the six key areas to give attention to:

1. Construct Quality

The soundness, support, and sturdiness required for heavy lifting all rely upon high-quality construction. These are all influenced by the materials utilized in its upper, midsole, and outsole. Be looking out for premium materials like leather, synthetics, EVA foam, and TPU.

The shoe’s stitching must be even, tight, and freed from loose threads or frayed edges. Poorly stitched shoes may come apart or turn out to be unsteady if you’re lifting maximum weights.

The shoe’s heel ought to be solidly built, long-lasting, and have a cushioned sole. The heel shouldn’t jiggle or move during lifting.

Features that support and stabilize the perfect weightlifting shoes include straps, laces, and better heels. These components have to be well-built and firmly fastened to the shoe.

2. Materials

Listed here are probably the most common materials utilized in making squat shoes:

• Leather: Due to its strength, flexibility, and propensity to regularly take the form of the foot, leather is a standard material utilized in squat shoes. It also offers a cushty, snug fit, stability, and support during heavy lifting.

• Synthetic materials: The uppers of many squat shoes are made from synthetic materials like PVC or nylon mesh. These fabrics could be breathable and light-weight, offering a comfy fit while also enabling flexibility and range of motion.

• EVA Foam: EVA foam is a light-weight, long-lasting substance ceaselessly utilized in squat shoe midsoles. It may possibly absorb shock and offer padding without an excessive amount of cushioning.

• TPU: The outsoles of squat shoes ceaselessly contain a strong and long-lasting thermoplastic polyurethane (TPU) substance. It allows for flexibility and range of motion while also offering good stability and support during heavy lifting.

• Neoprene: Neoprene is an artificial rubber material ceaselessly used for squat shoes’ straps or laces. Although still allowing for flexibility and range of motion, it may well offer a secure and nice fit.

3. Heel Height

A raised heel is the foremost distinguishing feature of a weightlifting shoe. When the heel is elevated, the knee is in a position to track forward over the toe. This provides greater quadriceps activation while also keeping the body in a more upright position. You might be also in a position to go down right into a deeper squat with a raised heel with less stress on the ankle joint. 

Heel heights can range from 15 mm (0.6 inches) to 24.8 mm (1 inch), with the typical being 19 mm (0.75 inches). Finding the best height for you is a matter of experimentation. Before buying a weightlifting shoe, you possibly can do that by squatting with small weight plates under your heels at different heights.

4. Heel Material

A vital component of a squat shoe’s design is the fabric that the heel is made from. It has an impact on the shoe’s stability, comfort, and performance during heavy lifting. Here’s an outline are among the commonest materials for squat shoe heels:

• Wood: Some contemporary squat shoes still feature wood heels, which were ceaselessly utilized in old weightlifting footwear. Hardwood heels are strong, offer a secure basis for lifting, and have shock-absorbing capabilities.

• EVA foam: Ethylene-vinyl acetate (EVA) foam is a repeatedly used lightweight and long-lasting substance in athletic shoes. EVA foam heels can cushion and absorb stress, which might lessen the strain that heavy lifting places on the feet and joints.

• TPU: Thermoplastic polyurethane (TPU) is a sturdy and long-lasting substance that’s ceaselessly utilized in sports gear and footwear. TPU heels provide flexibility and range of motion while also offering good stability and support during heavy lifting.

• Leather: Heels made from leather are ceaselessly present in weightlifting shoes, and so they can offer a solid and long-lasting base for lifting. The fit and luxury of the shoe could also be enhanced as leather heels regularly mold to the curve of the foot.

• Artificial materials: The heel of some squat shoes could also be made from artificial components like rubber or PVC. Nevertheless, they won’t offer the identical level of stability and support as other materials. These materials can, though, offer good traction and longevity.

5. Straps/Laces

Squat shoes’ straps and laces are crucial components of their design since they’ll impact the shoe’s comfort, support, and stability during heavy lifting.

Some squat shoes contain a number of straps that wrap over the ankle or midfoot to supply more stability and support during heavy lifting. The amount and arrangement of the straps can impact the shoe’s fit, comfort, and level of support.

The straps’ tensile strength and skill to supply stability and support may be influenced by the fabric they’re made from. Some squat shoes have straps made from leather or synthetic materials, which may be sturdy and offer a good fit. Others have straps made from elastic or neoprene, which, while more flexible and cozy, won’t offer as much support.

A squat shoe’s fastening options include laces, straps, or a mixture of the 2. During heavy lifting, a stable closure mechanism may also help give stability and stop the foot from slipping contained in the shoe.

6. Toe Box

A shoe’s toe box is the realm between the knuckles of the foot and the tip of the toes. The toe box on weightlifting shoes is designed to be wider than other shoes. That is because getting a secure grip on the ground requires the toes to splay out. 

If this natural toe spread is hampered by a good toe box, the lifter can be denied maximum lifting advantage. Granted, it won’t make an enormous difference, but every little bit of advantage matters if you’re striving to maneuver an additional couple of kilos.

7. Price

Before you go purchasing for your squat shoes, set a budget. Finding shoes that suit your budget and satisfy your wants and objectives is crucial.

 Although costlier, higher-quality squat shoes typically last more and offer superior support and stability during heavy lifting. Finding shoes with an excellent combination of quality and pricing is crucial.

High-quality weightlifting shoe brands could also be costlier, but in addition they typically have the next popularity and an extended track record of pleased consumers.

Squat shoes may cost greater than basic models in the event that they have extra features like several straps, the next heel, or a reinforced midsole. Bear in mind whether these features are required in your unique demands and ambitions.

For those who intend to make use of your squat shoes ceaselessly, spending more cash on a higher-quality shoe that may delay higher over time and offer higher support and stability could also be worthwhile. A more cost-effective model may be adequate for those who only wish to use your squat shoes rarely.

8. Reviews

Reviews from verified buyers of the squat shoe brand you are considering generally is a big help when purchasing for your next pair of specialty shoes. Search for reviews that talk to the shoe’s support and stability. Evaluate whether users felt supported throughout the exercise and whether or not they found the shoe to be stable during heavy lifting.

Search, too, for reviews that debate the shoe’s durability. Check whether customers who left reviews thought the shoe held up over time and in the event that they had any wear-and-tear problems.

When reading reviews, keep the brand’s popularity in mind. Consider the general satisfaction level of the brand and search for feedback from individuals who have used it.

Best Weightlifting Shoes (Reddit):

Here’s a popular thread on Reddit regarding squat shoes. The unique poster asked: “What shoes do you guys use for squat, bench, and deadlift?”

Here were among the top replies:

• “ Notorious lift sumo sole gen 3s for all lifts”
• “Recent Avancus shoes for bench and deads. Really loving them, was afraid it was all influencer hype but I do like them rather a lot.”
• “Legacy lifters 2s are great”
• “I actually have the Adipower 3, only because they were around $95 during Black Friday. I don’t recommend them, they’re really narrow on the toe box. I’ll go for a wider toe box for my next weightlifting shoe. I almost wish to donate mine away since I do not think used shoes sell thoroughly. I’m looking into the TYR lifter L1 shoe as my next weightlifting shoe. I feel having a wider toe box feels significantly better for my feet.”
• “I got them as well. I feel the influencer hype was true. Avancus Apex Power shoe claims large toe box like Primus Lite III. I actually have each, that’s not the case. I feel the Primus Lite III remains to be higher for squat and deadlift, avancus is okay for bench, and Hyper V remains to be higher. If anyone is interested by getting Avancus and have wide feet, or are minimalist shoe wearers I might advise to not get them. I assume I’ll also mention that Sabo Deadlift Pro and converses for lifting are usually not great. (Since I didn’t leave one other comment).”
• “Converse Chuck Taylors everytime. I comprehend it’s not optimal but I like them and lifting shoes are expensive to me”
• “Squat and bench in Adidas Powerllift and deadlift in old wrestling shoes”

Squat Shoe FAQs:

What variety of shoe is best for squats?

One of the best variety of shoe for squats is a dedicated squatting or weightlifting shoe. These shoes have the next features:

• Flat sole

• Raised heel

• Supportive upper

• Multiple straps

• Durability

Is it value getting squat shoes?

For those who’re serious about weightlifting and can be doing squats repeatedly, it’s best to consider investing in a pair of squat shoes. They’ll enable you to to remain more upright when squatting, putting less force on the lumbar spine. Squat shoes can even enable you to descend right into a deeper squat and reduce stress on the ankle.

Do people deadlift in squat shoes?

No, it’s best to not wear weightlifting shoes for deadlifts. The elevated heel height of a weightlifting shoe will increase the range of motion to deadlift the burden. That extra inch needlessly makes your job harder. When coping with max rep poundages, that could make a major difference. Because of this, it’s best to deadlift in flat shoes with a minimum heel-to-toe drop.

Is it alright to squat in Converse shoes?

Converse shoes (Chuck Taylors) are quite popular amongst weightlifters and are commonly worn while squatting. People like them because they’ve flat soles that provide a firm, stable base for lifting. Also they are cheaper than squat shoes and may be worn for a greater diversity of workout types within the gym.

Nevertheless, Converse shoes shouldn’t have a raised heel, which is a key feature of squat shoes. Because of this, Converse shoes provide limited ankle mobility and are harder to go deeper into the squat. Additionally they do not have the identical level of stability and support that you just’d get with a dedicated squat shoe.

How tight should squat shoes be?

When wearing weightlifting shoes, they ought to be snug but not excessively tight. Each comfort and performance rely upon how well the shoe matches. When trying squat shoes, it’s best to check to see in case your foot feels sturdy and secure contained in the shoe. The foot shouldn’t slide forward or backward, and there should not be much movement contained in the shoe.

Your foot should still be free to maneuver contained in the shoe, and your toes ought to be allowed to wiggle. The fit of squat shoes can also differ based on individual foot shape and size. Some lifters might prefer a tighter fit for increased support and stability.

Summary: WHICH SQUAT SHOES ARE BEST?

Squat shoes could make you a greater, safer squatter. For those who are vulnerable to rounding your back when squatting, have depth squatting problems, or have limited ankle mobility, squat shoes can be especially useful.

One of the best squat shoe on the present market is the Reebok Legacy Lifter III. This shoe includes a high heel drop, a really stable outsole, and double straps for a secure lockdown.

As a final recap, listed here are all of our top picks for squat shoes without delay:

1. Overall Best: Reebok Legacy Lifter III
2. Runner-Up: Adidas Adipower III
3. Best For CrossFit: Nike Savaleos
4. Best For Cross-Training: Nike Metcon 8
5. Best For Budget: Reebok Lifter PR II
6. Best For Wide Feet: Inov-8 Men’s Fastlift 360
7. Best For Powerlifting: Adidas Powerlift 5