Squat shoes are an essential piece of lifting equipment for any athlete that cares about maximizing performance in the squat, snatch, or clean & jerk. Its benefits in maximizing mobility and stability are well documented, both in scientific studies and on the platform.
The best squat shoe, whether it’s for powerlifting or weightlifting, ultimately comes down to the individual.
Conventional stance squatters may be seeking a raised heel, while sumo stance squatters may be seeking a flat heel squat shoe. Whether a lifter has wide or flat feet can also be an important factor for consideration when selecting the best shoe for squatting.
Wherever possible, links are provided for both men’s shoes and women’s shoes.
Table of Contents
Best Shoes for Squats
Here’s a quick summary of the best squat shoes for different types of lifters.
The Powerlift 4 shoes by Adidas are the best overall powerlifting shoes for the squat, boasting durable construction, a high-density sole, and a secure fit.
Best Shoes for Squats (Powerlifting)
Adidas Powerlift 4
The Powerlift 4 shoes by Adidas are the best overall powerlifting shoes for the squat, boasting durable construction, a high-density sole, and a secure fit.
The Adidas Powerlift 4 are the overall best shoes for squats. Following in the legacy of the popular Adidas Powerlift 3.1’s, the Powerlift 4 features a new canvas upper and outer material. Cross-stitching along the lace eyelets helps you pull the laces for a tight fit. The canvas also helps the shoes break in a bit more quickly than other outer materials.
The shoes fits true to size, with a narrower fit for stability. Folks that have wider feet may want to check out the Reebok Legacy Lifter for comfort and maximum toe splay.
All in all, it’s a reasonably priced, durable shoe with a standard heel height and great stability. They’re a bit lighter than other shoes, so that may be a plus if you’re performing Olympic lifts, though, as the name suggests, this shoe was designed specifically for powerlifters.
Details:
- Not for wide feet, narrower fit
- Size ½ size up, even compared to powerlift 3.1
- 0.6” heel
- Lightweight canvas upper
- High-density die-cut wedge midsole
- Single midfoot strap
- Slip resistant rubber outsole
- EVA midsole
- 15 oz
- Available for men and women
Best Shoes for Squats (Weightlifting)
Adidas Adipower 2
Featuring a slightly higher heel than the Adidas Powerlift 4, the Adidas Adipower 2 was designed with Olympic weightlifters in mind. Excellent stability, durability, and power transfer.
The Adidas Adipower 2 was designed by Adidas for Olympic lifters in mind, sporting a 20.1mm (0.79 in) heel and dense TPU midsole.
The upper material (all the material on the outside of the shoe) is woven, which helps break in the shoe more quickly and helps the shoe “hug” your foot.
The rearfoot, or back of the shoe, is padded to help provide a snug fit and the upper is cross-stiched near the eyelets for enhanced durability.
Adidas has a strong reputation for footwear in strength sports and the Adipower 2 is no different. Definitely check this one out if you’re looking for the best weightlifting shoe.
Details:
- Heel: 0.79”
- Weight: 17.7 oz
- TPU wedge midsole
- Padded rearfoot
- Flexible forefoot
- Fits true to size
Best Flat Shoes for Squats
Sabo Deadlift Shoes
Squatters with a wide or sumo squat stance should love the SABO deadlift shoes. Reinforced side walls, a grippy sole, and double straps work together to create unparralled support and force transfer.
If you squat with a wide stance, then a flat heeled squat shoe may be a good option for you. For that, the Sabo Deadlift shoe is an excellent choice.
Although the shoe was obviously designed with the deadlift in mind, the features that cater to the deadlift also carry over well for the squat.
First, you can expect the normal snug, “locked down” fit as with normal weightlifting shoes thanks to two straps: one on the midfoot, the other on the ankle.
Second, there is extra support on the sides of the shoe that help give you a firm, planted feeling with a wide stance, helping you “spread the floor” in the process. This will help you feel stable and less like you might roll your ankle.
Finally, the sole of the shoe was designed to be grippy, so you will get maximum traction in your lifts.
It’s a high quality powerlifting shoe, just without a heel.
Details:
- Flat heel
- Two lateral straps (ankle, midfoot) for a secure fit
- Side support on the outsole helps “spread the floor” and bear loads on the outer part of the foot
- High traction, non-slip grip
- Fits true to size
Best Cheap Shoes for Squats
If you’re looking to save a few bucks, I can’t blame you.
Your best bet is to look for deals rather than a pair of cheap squat shoes, as cheap shoes for weightlifting or powerlifting don’t really exist.
Most shoes start around $80-$85, so the difference between a “cheap” pair of squat shoes and the recommended shoes (Adidas Powerlift 4) is only a few dollars.
But there are still a few opportunities to save money!
Here are some good places to check for special discounts on squat shoes:
- Rogue Fitness: Hot Deals Section
- Weightlifting Shoes on Amazon (Deals on old stock pop up sometimes)
- Amazon Warehouse: Gently Used Weightlifting Shoes
Best Squat Shoes for Wide Feet
Reebok Legacy Lifter 2
Reebok's Legacy Lifter 2 weightlifting shoes feature a wide toe box and spacious mid foot, making them an excellent choice for lifters with wide feet.
Lifters that have wide feet should seek a squat shoe with a more spacious toe box and midsole. The Reebok Legacy Lifter 2 shoe fits those needs nicely, featuring the necessary space to properly root a wide foot while still including important features like a high density TPU heel, sturdy exoframe for stability, and durable synthetic leather upper material.
One thing to note is that the Legacy Lifter shoes weigh 20.1 oz, which is a bit heavier than average. While this can be advantageous for stability and foot planting, it may not be a good choice for those looking for extra mobility in their shoe. In those cases, the Rogue Do-Win is a good alternative, as it weighs about 17 oz and also features a nice wide toe box.
Details:
- Wide toe box
- Heel height: 0.75 in (22 mm)
- Two straps
- Synthetic leather upper material
- Exo frame for added support
- Weight: 20.1 oz
- Available for men and women
Best Squat Shoes for Flat Feet
Reebok Legacy Lifter 2
With a wide toe box and medial arch support, the Reebok Legacy Lifter 2 is a great choice for lifters with flat feet. The arch support and toe box space help the lifter achieve proper rooting and toe splay.
Generally speaking, those with flat feet should seek a shoe with a wider fit and medial arch support. As a result, many shoes that are well-suited for flat-footed lifters are also well-suited for lifters with wide feet.
One small difference is that flat-footed lifters tend to require more arch support, whereas this is not always the case with wide footed lifters.
For flat footed lifters seeking more arch support, the Reebok Legacy Lifter 2 is a good choice. For a little less arch support, the Do-Win Weightlifting shoes should suit you well. Both shoes can help you root your foot more effectively and avoid squishing your toes together, which can happen with narrow-toed shoes.
Details:
- Wide toe box
- Heel height: 0.75 in (22 mm)
- Two straps
- Synthetic leather upper material
- Exo frame for added support
- Weight: 20.1 oz
- Available for men and women
The Importance of Rooting Your Feet
The foot is often overlooked when it comes to the squat, but it plays a crucial role in perfecting the movement.
Toe Splay
Spreading the toes out is called toe splay. This helps create more surface area between the foot and the ground, which can engage the muscles of the foot and help spread the load over the entire foot. This allows more optimal tracking of the knees and engagement of the legs, core, and back.
This is why it can be important for athletes with wide feet to get a shoe with a wider toe box, as a narrower shoe could restrict the range of motion for the toes and limit their splay.
Now, I’m not saying you need to be stretching your toes as wide as possible, but if toe splay is not something you’ve considered when positioning your feet, it is probably something that could be improved. Over time you’ll develop a sense of what is optimal for you.
Spreading the Floor
“Spreading the floor” is a cue used to help engage the leg muscles, especially the quads, hamstrings, and glutes, in the deadlift and squat. The athlete achieves this by imagining they are trying to spread the floor between their feet without actually moving their feet position. This helps create tension, which allows for improved balance and a more optimal transfer of force.
Toe splay, and feeling rooted in general, helps build the mind muscle connection with the feet, which can help with the “spread the floor” cue.
The concepts of toe splay and spreading the floor are both explained well by The Strength House here:
Frequently Asked Questions about Squat Shoes
What are the benefits of a weightlifting shoe for squats?
The most common benefits of using a weightlifting shoe with a raised heel are:
- Increased mobility, making it easier for powerlifters to achieve sufficient squat depth in competition
- Less forward lean
- Less lumbar activation
- Greater quad activation
- Improved stability
- More efficient transfer of force vs. less dense soles
As you can see, a good pair of weightlifting shoes has a variety of benefits for powerlifting and olympic weightlifting.
What makes for a great lifting shoe?
The best lifting shoes for powerlifting and olympic weighlifting will do three things:
- Have a non-compressible heel
- Support the arch of the foot
- Include a strap to tighten the shoe across your foot
Any shoe worn for squatting should have a hard sole for the athlete to press against, maximizing the amount of force they are able to drive through the floor.
Imagine squatting while standing on pillows! That’s why a hard sole matters.
Should I use a raised heel or flat heel for squats?
Most lifters prefer a raised heel for squatting, as this helps require a bit less ankle mobility for the athlete to achieve the full range of motion throughout the squat.
Squatters with wide stances tend to prefer flat heeled shoes.
Powerlifting University goes into more depth on this subject:
“If you squat wide and don’t have much forward lean then flat soled shoes are great shoes for squats.
If you have long legs and use a narrow squat stance, then Olympic shoes might just be what the doctor ordered to improve your squat.
If you have strong quads and you want to squat even more instantly? Then investing in a pair of Olympic shoes might do the trick.”
Another common preference is for squatters with a wide stance to use flat soled shoes to allow them to “sit back” into their squat more easily. As Squats & Science points out, this ultimately comes down to the individual lifter’s preference and which muscles they want to recruit through the squat.
Are Chuck Taylors Good Shoes for Lifting?
If you’re a beginner, then Chuck Taylors are a reasonable option if you’re not willing to purchase a pair of purpose built shoes.While you’re starting out, learning the movements, and growing accustomed to CNS adaptability, Chucks work just fine.
However, if you’d like to be competitive then Chuck Taylors are not a good choice for weightlifting – olympic or power.
Even though they have a thin sole, it is compressible and therefore will not provide an efficient transfer of power between your feet and the floor. Some power will be lost and you will not be able to lift as much weight as a result.
While they’re a cheap viable solution for starting out, I would not recommend them for lifters trying to maximize performance.
Equipment Rules by Federation
It’s always important to abide by the equipment rules established by the federation you plan to compete in.
For powerlifting, federation rules are pretty lenient. Heels cannot exceed 5cm in height and any insole used cannot exceed 1cm in thickness. Any manufacturer that adheres to these rules can have their shoe used in competition.
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Happy lifting!
