Squat Shoes Guide
Why Use Squat Shoes?
Squat shoes have a raised heel (typically 0.5-1 inch) that improves ankle dorsiflexion. This allows you to squat deeper while maintaining an upright torso, reducing stress on the lower back and improving quad engagement.
When to Use Them
Squat shoes benefit lifters with limited ankle mobility, those doing high-bar squats or front squats, and Olympic weightlifters. If you squat low-bar with good mobility, flat shoes may work better for you.
Key Features
Look for: non-compressible heel (wood or hard plastic), secure straps or laces, flat/grippy sole, and snug fit. Heel height varies - 0.6" is versatile, 0.75-1" suits Olympic lifting and front squats.
Care & Longevity
Keep shoes dry and use only for lifting. Quality squat shoes last 5-10+ years with proper care. Store with shoe trees or stuffed with paper to maintain shape.