Squatting barefoot is not bad for most people, and it can actually offer some biomechanical advantages over squatting in regular running shoes. Many strength athletes and coaches prefer barefoot or minimal-footwear squats because they provide a flat, stable surface and better sensory feedback from the ground. That said, barefoot squatting does demand adequate ankle mobility and may not suit everyone equally.
What Changes When You Remove Your Shoes
Running shoes have a cushioned, elevated heel that subtly shifts your mechanics during a squat. That heel lift gives your ankle a head start on the range of motion it needs to keep your torso upright as you descend. When you take the shoes off, your foot sits flat on the ground and your ankle has to do all the work on its own. Research comparing barefoot and shod squats found that running shoes were associated with slightly greater squat depth and knee flexion, likely because of this built-in heel advantage.
Going barefoot also reduces frontal plane knee moments compared to standard athletic shoes. In practical terms, this means less sideways stress on the knee joint during the lift. For people concerned about long-term knee health, that’s a meaningful difference.
The Ankle Mobility Factor
The single biggest factor determining whether barefoot squatting works well for you is your ankle dorsiflexion, the ability to bend your ankle so your knee travels forward over your toes. Research on squatting posture found that people who can comfortably hold a deep squat with heels flat on the ground typically have around 23 degrees of ankle dorsiflexion with a bent knee. Those with less than about 18.5 degrees in that same position were classified as having limited dorsiflexion.
If your ankles are stiff, squatting barefoot forces compensations elsewhere. Your heels may lift off the ground, your torso may pitch forward excessively, or your knees may collapse inward. None of these are ideal under load. A quick self-test: stand with feet shoulder-width apart and try to drop into a full squat with your heels planted. If your heels pop up or you fall backward, your ankle mobility likely needs work before barefoot squatting becomes your default.
People with adequate mobility, though, often find that a flat foot position feels more natural and controlled. Weightlifting shoes with a rigid elevated heel are another common solution for limited ankle range, essentially doing what running shoes do but on a firm, non-compressible platform.
Foot Type Matters More Than You’d Think
How your foot distributes pressure during a squat depends on whether you have a normal arch or flat (pronated) feet. Research measuring plantar pressure during barefoot squats found that as squat depth increased, people with normal arches shifted more weight into their heels. Their heel pressure climbed from about 116 kPa while standing to 181 kPa in a half-squat position.
People with pronated feet showed a very different pattern. Instead of loading the heel, deeper squats pushed more pressure into the inner forefoot. At half-squat depth, their inner forefoot pressure nearly doubled compared to standing. This happens because increased ankle dorsiflexion in a pronated foot tends to collapse the arch further, shifting weight forward and inward. If you have noticeably flat feet and plan to squat barefoot with heavier loads, paying attention to where you feel pressure can help you decide whether you need arch support or corrective exercises.
Better Ground Feel and Foot Engagement
One of the real advantages of barefoot squatting is proprioception, your body’s ability to sense its position in space. The small muscles in your foot help stabilize your arches, adapt to the surface beneath you, and send sensory information to your brain for balance adjustments. Cushioned shoes dampen that feedback loop. When you squat barefoot, your foot muscles are more actively engaged in gripping the floor and maintaining the “tripod” of pressure across the ball of your big toe, the ball of your pinky toe, and your heel.
Minimal footwear, which has little cushioning and a wide toe box, simulates this barefoot effect while still protecting your sole. Research suggests this type of footwear may enhance neuromuscular stimulation in the feet, contributing to better balance and stability. For squatting specifically, that translates to a more connected, grounded feeling during the lift.
Practical Risks to Consider
The biggest practical concern with barefoot squatting isn’t biomechanical. It’s environmental. Gym floors can harbor bacteria, fungi, and viruses that cause athlete’s foot, plantar warts, and staph infections. Physical therapists at Memorial Hermann recommend never walking barefoot in the gym, locker room, or pool area. If you want the benefits of a flat, minimal shoe without the infection risk, training in socks on a clean platform or wearing minimal flat-soled shoes gives you most of the same advantages.
There’s also the issue of dropping a plate or dumbbell on an unprotected foot. Shoes won’t stop a 45-pound plate from causing damage, but they do provide a layer of protection against scrapes, stubbed toes, and minor impacts. Many commercial gyms require closed-toe shoes for this reason, so check your facility’s rules before kicking off your sneakers.
Who Benefits Most From Barefoot Squats
If you have good ankle mobility, a normal foot arch, and access to a clean training surface, barefoot squatting is a perfectly sound choice. It gives you a stable base, better sensory feedback, and potentially less sideways knee stress than squatting in running shoes. Powerlifters and general strength trainees who don’t want to invest in weightlifting shoes often find flat-soled shoes or barefoot training to be a simple, effective alternative.
If you have limited ankle dorsiflexion, flat feet, or train in a commercial gym with shared floors, you’re better off wearing minimal flat-soled shoes or weightlifting shoes. These address the mobility limitation, protect against hygiene risks, and still keep you on a firm, stable surface. The worst option for squatting is the one many people default to: thick, squishy running shoes that compress unevenly under load and reduce your ability to feel the ground beneath you.