Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
Compared to normal shoes, squat shoes offer a range of advantages when lifting. These include better mobility, better technique, increased stability, and more of a feel for the lifting surface. All of these benefits translate into improved performance, making purchasing a pair of squat shoes worthwhile.
Choosing the best squat shoes can be difficult, with different brands offering different designs, heel heights, closure mechanisms, and construction materials. I've reviewed my top 6 best shoes for squats and presented them below according to the most important factors.
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Reebok has designed an excellent pair of shoes for squatting, giving you some extra design features over the old model and clever touches that add to the lifting experience.
Top 6 Best Squat Shoes Reviewed
- Reebok Legacy Lifter II - Top Pick
- Nike Romaleos 4 - Runner-Up
- Adidas Adipower III
- Reebok Lifter PR II - Budget Pick
- Inov-8 Fastlift 360 - Best for Wide Feet
- NOBULL Trainer+ - Best Cross-training
Each pair of powerlifting squat shoes have been ranked according to stability, materials, durability, breathability, and grip.
1. Reebok Legacy Lifter II - Top Pick
UPDATE! Here's a new model - Reebok Legacy Lifter III that can become a true discovery for those who are fans of the Legacy Lifter model, or their Lifters II are already out.
Despite the model has lots in common with the Legacy Lifter II, it has a novelty - the pump technology which can be useful for enlarging the volume of the tongue. This feature can benefit athletes with narrow feet by bringing better support and security, so the shoes hug the feet wholly.
Reebok is a global fitness brand with the mission statement ‘To be the best fitness brand in the world’. They look to produce revolutionary fitness and lifestyle products to improve fitness and performance.
- Heel Lift Height: 22 mm
- Sole Material: Grip Rubber
- Upper Material: Textile Faux Leather
- Sizing: True to Size
- Weight: 20.6 Ounces
They have been designed using an anatomical shape, meaning the shoes naturally mold around your feet to offer maximum support and help to transfer force through your feet to the floor.
Compared to the previous version, the ankle collar is higher which gives added support and the lock strap is thicker, adding more stability and keeping the shoes close to your feet when lifting.
Photo by @lostinlacesllc
The textile upper allows a smooth and comfortable airflow, with the antimicrobial lining helping to reduce heat in the shoe and abrasions when lifting. Alongside this, the shoes have a full-foam lining with an achilles pad for added comfort.
In terms of the heel lift, it's higher than comparable squat shoes at 22 mm (0.86" ). This makes the Legacy Lifter II shoes a great choice if you're someone who struggles with ankle mobility. The heel is made of TPU, which gives you great durability with little compression.
The removable strap is an excellent design feature, allowing you to tighten or loosen the shoes when you feel you need to. The textured traction outsole pattern provides excellent grip with lifting, giving you the confidence to lift without worrying about slipping or moving around.
Positives:
The anatomical shape design allows the shoes to mold around your foot
The removable strap allows you more choice when deciding if to use one or not to tighten the shoe
The antimicrobial lining helps to reduce heat in the shoe lining and keep them fresher
Could be better:
The amount of Velcro on the strap could be more to offer better support
2. Nike Romaleos 4 - Runner-Up
Nike is one of the leading global sports and fitness brands. They aim to create a future of continued progress for all athletes, sports, and the world. Their brand mentality is to foster a culture of innovation and follow a team-first approach.
- Heel Lift Height: 20 mm
- Sole Material: TPU Plastic
- Upper Material: Woven Fabric
- Sizing: True to Size
- Weight: 20.1 Ounces (Size 10)
The Nike Romaleo 4 Squat Shoes have been designed with three main things in mind. Comfort, stability, and performance.
Designed with dual leather lock straps and patterned rubber soles, they provide great platform stability and feel. The design features from Nike really make them feel like a pair of pure weightlifting shoes for squats.
The outsole is wide and flat, with a wider rubber heel featuring a unique rubber pattern to improve grip and feel against the platform. Around the collar of the shoes, the extra padding helps to provide comfort for long-duration, intense workout sessions.
Pgoto by @scottie_wilks_art
The shoes feature a 20 mm (0.78") heel drop, designed to provide mobility support and improve lifting position. Towards the front of the shoes, the forefoot strap wraps all the way around under the shoe to provide maximum support.
The Romaleos are available in several different colors including white, orange, blue, and black.
Positives:
The front strap goes all away around the shoe to provide maximum support
The extra collar padding provides more comfort during longer lifting sessions
Unique rubber heel pattern to improve grip and platform feel
Could be better:
The price point may be a little too high for the average gym goer
Adida's design, manufacture, and sell sports and fitness products. Their brand values are fair, authentic, and trustworthy. They look to produce lightweight apparel and footwear.
- Heel Lift Height: 22 mm
- Sole Material: TPU Rubber
- Upper Material: Canvas + Ripstop
- Sizing: Narrow Toe Box
- Weight: 17.6 Ounces (Size 10)
https://gem-3910432.netThe Adidas Adipower III shoes have a unique selling point - they are unisex, meaning each shoe size is suitable for both men and women depending on your foot dimensions.
They are specially designed with Olympic lifting in mind, with the lightweight, durable TPU midsole and leather lock strap giving you great stability with no movement restriction when lifting. The textile upper shoe portion allows them to breathe when lifting and keeps the shoes fresh.
Combined with the extra collar padding, the Adipower III shoes are comfortable to wear whilst still providing great performance benefits.
Photo by @sportsshoes_es
The reinforced forefoot shoe portion provides lateral support when moving and combines with the one-piece rubber outsole to offer excellent grip and traction. These factors will increase lifter confidence when squatting and improve long-term performance when combined with a proper weightlifting program.
The 22 mm heel lift height is at the higher end of the different brand heel heights offered, making this a great option for lifters who are looking for the maximum elevation.
Positives:
Lightweight TPU midsole provides comfort and breathability
The reinforced forefoot provides great lateral movement support
22 mm heel lift provides the maximum height support for better mobility if you’re a lifter who struggles with this
Could be better:
The sizing range could be much better with more options
4. Reebok Lifter PR II - Budget Pick
If you’re looking for a mid-range lifting shoe that won’t break the bank, Reebok has the answer. Their Lifter PR II Squat Shoes are designed as a budget-friendly option that can suit a wide variety of athlete needs and goals.
- Heel Lift Height: 15 mm
- Sole Material: Rubber
- Upper Material: Breathable Textile
- Sizing: True to Size
- Weight: 12.9 Ounces (Size 10)
They offer the same great design features as Reebok’s original PR shoes, with some added touches to make them even better.
Compared to other squat shoe options, the Lifter Pr II shoes have a smaller heel height of 15 mm. This makes them well-suited for lifters who are looking for a raised heel but have decent ankle mobility, so don’t necessarily need the extra aid offered by a bigger heel height.
The smaller heel height also makes them a great option for beginner lifters who are looking to transition to squat shoes but need time to get used to the different heel positions when lifting. With the budget price, Reebok has given you a great starter shoe to try.
Photo by @muddy250
The EVA foam midsole offers lightweight cushioning around the foot, resisting compression whilst providing good stability. The breathable textile upper shoe portion sits comfortably against your foot and allows the shoes to breathe when lifting.
Reebok has included a single thick hook and loop closure strap that sits in the middle of the shoes, with a lace-up system underneath.
The Lifter PR II shoes are available in white/ red and black/gray, with the Reebok branding on the straps and tongue.
Positives:
The budget-friendly price point makes the shoes easily accessible if you’re just wanting to try them out for a period of training
The 15 mm heel height makes them a great middle option that gives a lift without being too high for some lifters
The hook strap + lace-up combination keeps the shoes securely fastened when lifting
Could be better:
For some users the construction quality tends be slightly different between shoes sometimes
5. Inov-8 Fastlift 360 - Best for Wide Feet
Innov-8 is committed to providing clothing, footwear, and equipment to athletes and active individuals. They design their products especially for hiking, lifting, and general intense exercise where people want to push their physical boundaries.
- Heel Lift Height: 16.5 mm
- Sole Material: Rubber
- Upper Material: Synthetic
- Sizing: Wider
- Weight: 12.7 Ounces
If you’re someone who has wider feet and struggles to fit in normal squat shoes, the Innov-8 Fastlift 360 Shoes may be the better option. With a wider fit, they can easily accommodate bigger feet dimensions without restricting movement or rubbing against the skin.
Whilst the Innov-8 brand might not be as well known as my other choices, it certainly belongs on my top 6 list. Innov-8 has designed the shoes using an external heel cage and their Powertruss technology to give you very good support and stability when lifting.
The TPU midsole is secured with a single hook strap which sits over the lace-up system to help keep the shoes in place. The Innov-8 sticky outsole rubber gives you great traction on the platform during fast explosive lifting.
Photo by @thewodlife
In terms of heel height, the Fastlift 360 shoes sit at 16.5 mm, which is just below the normal higher height used by other brands. This makes the Innov-8 shoes a great choice if you still want a decent heel lift that’s not too big.
The upper portion of the Innov-8 shoes is made with ballistic nylon overlays, a flexible and lightweight material that still offers decent durability. With this, they are one of the more lightweight choices on my lift, making them a great choice for those who want a lightweight heel lift shoe.
Positives:
Ballistic nylon upper material offers durability with a lightweight shoe design
External heel cage + Powertruss technology keeps the shoes secure
The shoes feature a nice minimalist design, with the logo stretching around the side and on the heel
Could be better:
For some users it may seem that the midfoot strap tends to come undone during use
6. NOBULL Trainer+ - Best Cross-training
NOBULL is a footwear, apparel, and accessory brand that believes in hard work and no excuses. The brand aims to produce products that perform when you need them. They are also the official sponsor of the Fitness games.
- Heel Lift Height: 4 mm
- Sole Material: Herringbone Textured Rubber
- Upper Material: SuperFabric
- Sizing: True to Size
- Weight: 12.7 Ounces (Size 10)
The NOBULL Trainer+ shoes are specifically designed with Fitness training in mind. Whilst they tend to split opinion, they remain very popular throughout the Fitness community and lifting circles and make my top 6.
Compared to the other shoe choices on my list, they offer a very minimal heel height lift at 4 mm. This gives them a rather flat-footed feeling, which makes them a great choice for athletes looking for a lifting shoe who don’t want or need the extra heel height.
Photo by @briantudor
With this, you do get a shoe that offers minimal cushioning and less support. However, this gives you much better proprioception and flexibility once you get used to them.
If you like lifting in converse shoes but want something more durable, the NOBULL Trainer+ shoes are just right. With Fitness consisting of multiple dynamic exercises such as burpees, runs, and rope climbs, the extra durability makes them an excellent Fitness lifting shoe.
The outsole is constructed using carbon rubber, which can easily withstand repeated friction or impact. On the upper, the SuperFabric mesh is breathable but still offers good durability. If you want, NOBULL also offers a microsuede upper option if that’s more your thing.
The NOBULL shoes have some nice design touches that help enhance your overall lifting experience. The reinforced heel helps to provide some support, whilst the suede tongue eliminates skin irritation at the top of the shoe.
The sock liners on the inside mold anatomically to your foot shape, whilst the minimal midsole gives the shoes a lower profile, adding to the stability.
Positives:
NOBULL has given tons of color options to choose from, allowing you to customize your choice
The flat heel offers excellent platform feedback and allows better proprioception when moving
The low profile combined with construction materials makes the Trainer+ shoes very durable
Could be better:
The rigid upper fabric material tends to take longer to break in
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Squat Shoes
Squat shoes are hard-soled lifting shoes designed with a heel lift to give you an elevated heel position when wearing them. They are used by lifters in a wide range of lifting events and sports, with factors such as heel height, upper materials, closure mechanism, and type of heel all changing the most suitable use.
When looking at the anatomy of a squat shoe, it can be broken down into four main parts. These are the upper, the midsole, the outsole, and the heel.
The upper is the top half of the squat shoe, commonly consisting of synthetic leather, leather, or PU. Additional layers can be added around the hell area to provide extra support.
A large single strap is usually placed over the middle of the foot, with double straps or an additional strap around the ankle included on some squat shoes to offer better support. At the front of the upper, the toe boxes are usually large enough to allow toe splaying.
The midsole is the top part of the shoe sole or the part that makes contact with your feet. Most squat shoe midsoles are made of TPU, with some consisting of multi-density EVA. Good midsoles need to be lightweight, offer good support, absorb impact and react to your movement.
The outsole is the bottom portion of the shoe or the bit that touches the ground. It mainly comprises anti-slip textured rubber to provide traction and flexibility. Many brands differ massively in outsole design to offer unique shoe characteristics, with some including small amounts of TPU on the underside.
The heel is the main defining feature of squat shoes that set them apart from normal sports shoes. Heel elevations typically range from ½" to 1" and are made of stacked TPU layers.
Now that you’re more familiar with the anatomy of squat sneakers, here are the pros and cons of wearing them:
The elevated heel improves squat biomechanics, promotes good posture, and helps squat performance
The reinforced heel helps provide ankle support and keep your heel firmly in place when lifting
The wider shoe base provides improved stability when lifting
The non-compressive soles help with force transfer through your body to the ground
The strong upper materials provide great all-around foot support, with the straps helping keep your feet firmly in place
The textured rubber outsole material stops you from slipping when performing dynamic movements
The raised heel may overcompensate for ankle flexibility issues, acting as a crutch and stopping you from solving the underlying issue
The raised heel may initially take some time to get used to when lifting
Squat shoes may blunt proprioception, which is the automatic movement response to a lifting stimulus
Why Wear Squat Shoes?
Purchasing a pair of shoes to squat in offers multiple biomechanical and performance benefits over using normal shoes:
1. Biomechanics
One of the main considerations when performing back squats is keeping a neutral spine throughout the full movement. Multiple studies have shown that wearing squat shoes helped to reduce forward lean and therefore reduce the amount of stress on the lumbar spine during lifting.
Tips From the Champ
Olympic Weightlifting Champion
2. Mobility
Due to the heel-to-toe drop built into squat shoes, the tibia bone comes further forward when squatting. This allows the knees to travel forward, compensating for ankle dorsiflexion mobility issues. With this, you’re able to lower your hips further, therefore achieving a deeper squat position compared to not using squat shoes.
3. Performance
Improved biomechanics and mobility lead to better squat performance. By promoting a better lifting position, wearing squat shoes helps to prevent injury and therefore promotes better training periods, positively impacting performance.
An increase in mobility helps you to focus on other performance cues when looking to improve your numbers without focusing on ankle mobility.
How to Choose the Best Squat Shoes?
When considering the best squatting shoes to purchase, consider these main factors:
1. Heel Elevation
Heel elevation is one of the biggest factors that set squat shoes apart, and also the first thing you’ll notice after putting a pair on.
The height of the heel elevation changes your biomechanics when squatting and therefore can have a huge impact on performance. Lifters who struggle with mobility will likely benefit the most from a bigger heel, as it will help you to keep more upright when squatting.
Conversely, some lifters may prefer the feeling of a flatter squat shoe. The right pair for you comes down to personal choice, body dimensions, and the exercise you're performing.
2. Shoe Closure
3. Heel Type
4. Shoe Materials
5. Training and Sport Type
FAQ
Is It Okay to Squat in Running Shoes?
Are Squat Shoes Worth It?
Is It Better to Squat With Flat Shoes?
Conclusion
- Jake Boly "Flat Vs Heel Elevated Shoes In Squats | Which Is Best for You?" ThatFitRriend. February 8, 2022 https://thatfitfriend.com/flat-vs-heel-elevated-shoes-squats/
- Sarah Dalton "What Is a Neutral Spine, Anyway?" HealthLine. Published Feb 27, 2018 https://www.healthline.com/health/fitness/what-is-a-neutral-spine-anyway
- Kimitake Sato, Dave Fortenbaugh, David S Hydock "Kinematic changes using weightlifting shoes on barbell back squat" J Strength Cond Res. 2012 Jan;26(1):28-33. https://pubmed.ncbi.nlm.nih.gov/22201687/
- Nicholas Rizzo "The Complete Science-Backed Guide to Lifting Shoes: Barefoot and Beyond" RunRepeat. Posted on 03 November, 2023 https://runrepeat.com/complete-guide-lifting-shoes
- All Photos made by Torokhtiy Media Team.
Why Trust Us?
- Author
- Reviewer
Experience: 26 years
Best Results: Snatch - 208 kg,
C&J - 240 kg
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
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Torokhtiy Team
Hi @Luca!
Squat shoes, also known as weightlifting shoes, can be helpful for lifting heavier weights. They have a raised heel that allows for greater ankle mobility and improved stability during squats and other lifts. Additionally, the firm and non-compressible sole can help transfer power from your legs to the ground more efficiently. However, it’s important to note that squat shoes are not a magic solution and won’t necessarily make you stronger on their own. Consistent training, proper form, and a balanced diet are all crucial factors in improving your lifting abilities.
Luca
Do squat shoes help you lift more?
Penelope
I’ve tried a fair share of weight lifting shoes, but the Reebok Legacy Lifter II is hands down the best I’ve ever used. The anatomical shape is incredible, molding to my feet like a second skin and providing maximum support. The higher ankle collar and lock strap also give me added stability, keeping the shoes securely in place during my lifts. The heel lift is higher than comparable squat shoes, which is great for someone like me who struggles with ankle mobility. The removable strap is a nice touch too, allowing me to customize the fit. The only downside is that they’re a bit pricier than some other weight lifting shoes on the market, but it’s definitely worth it.