Footwear choice is a key factor in squat performance. While some lifters swear by flat shoes (such as Converse or Vans), others prefer weightlifting shoes with elevated heels. The debate over which is better has been going on for years. But what does the literature say? A biomechanical perspective can help us understand the impact of each option and guide lifters toward the best choice for their needs.
One important thing: The squat is a multi-joint exercise that engages a large amount of our total musculature, making it a complex movement. Footwear is just ONE way to influence the movement. Other influencing factors include trunk inclination, tibia inclination, foot rotation, stance width, and more.
Biomechanics of the Squat: How Footwear Affects Performance
The choice between heeled and flat shoes influences squat mechanics by altering joint angles, muscle activation, and movement efficiency. Studies on squat biomechanics have demonstrated that shoe type affects:
- Ankle dorsiflexion – Heel elevation reduces the need for ankle mobility by allowing a more upright shin position. (Polzer et al., 2015)
- Torso angle – Heeled shoes encourage a more upright torso, reducing forward lean. (Kimitake et al., 2012)
- Knee positioning – Squatting in heels shifts the knees further forward, increasing quadriceps involvement. (Gullet et al., 2009)
- Hip engagement – Flats require more hip flexion and posterior chain activation, leading to a more hip-dominant squat pattern. (Cortic et al., 2020)
These biomechanical changes significantly impact an athlete’s squat technique, muscle recruitment, and joint stress. Let’s explore the specific benefits and drawbacks of each shoe type.
Weightlifting Shoes (Heels): Advantages and Disadvantages
Advantages of Heeled Shoes
- Improved squat depth – A raised heel reduces dorsiflexion demands, making it easier to reach full depth, especially for lifters with poor ankle mobility. (Polzer et al., 2015)
- More upright torso – Keeping the torso more vertical minimizes stress on the lower back and can be beneficial for high-bar squatters. (Neumann, 2016)
- Greater quadriceps activation – By shifting the knees forward, heeled shoes increase the knee extensor moment, leading to higher quadriceps involvement. (Gullet et al., 2009)
- More stable base – Weightlifting shoes often have a non-compressible sole, providing a firm and stable base for squatting.
Disadvantages of Heeled Shoes
- Increased knee stress – Since the knees travel further forward, more shear force is placed on the knee joint, which could be problematic for those with knee issues. (Wunsch et al., 2016)
- Less posterior chain engagement – Heels reduce hip flexion, potentially limiting glute and hamstring involvement. (Neumann, 2016)
Flat Shoes: Advantages and Disadvantages
Advantages of Flat Shoes
- Better posterior chain activation – Flats encourage more hip flexion, leading to greater glute and hamstring involvement. (Cortic et al., 2020)
- More natural movement pattern – For lifters with good mobility, flat shoes allow for a more neutral squat pattern without altering mechanics.
- Reduced knee stress – Since the knees do not travel as far forward, flats may place less stress on the patellar tendon.
Disadvantages of Flat Shoes
- Requires greater ankle mobility – Without an elevated heel, lifters with limited dorsiflexion may struggle to reach full squat depth. (Polzer et al., 2015)
- More torso lean – To compensate for ankle mobility limitations, lifters in flat shoes often experience more forward torso lean, which can increase spinal loading. (Wunsch et al., 2016)
- Less stability for some lifters – Some flat shoes, like Converse, have softer soles compared to weightlifting shoes, which can reduce stability under heavy loads.
Which Shoe is Better for Powerlifting?
- High-bar squatters or lifters with limited ankle mobility – Heeled shoes allow for a deeper squat and a more upright torso, making them ideal for Olympic weightlifters and high-bar squatters.
- Low-bar squatters and hip-dominant lifters – Flat shoes encourage more posterior chain engagement, making them the preferred choice for most powerlifters.
- Deadlifting – Flats are almost always superior since they reduce the range of motion and improve ground contact.
Ultimately, the best approach is experimenting with both styles to determine which feels more natural and effective based on your mechanics. Some lifters even switch between heels and flats depending on their training focus.
Final Thoughts: It’s All About Individual Preference
Science supports the idea that neither heeled nor flat shoes are universally "better." Instead, they offer different advantages that suit different lifting styles. If you struggle with mobility, heeled shoes might help. If you prefer a more hip-dominant squat or focus on deadlifting, flats may be the way to go.
No matter what you choose, consistency and proper technique matter far more than the type of shoes you wear.
Written by Coach Lisa Schaake