Your choice should be based on how well you can reach proper squat depth while maintaining balance and control.
Flat Shoes (Chuck Taylors, Vans, Barefoot Shoes, Jordans)
Best for: Lifters with good ankle mobility who can squat to depth without heel elevation.
Why? Keeps you rooted to the ground, encourages better hip engagement, and mimics deadlift mechanics if you pull conventional.
Heeled Shoes (Weightlifting Shoes)
Best for: Lifters with limited ankle dorsiflexion or quad-dominant squat styles.
Why? The elevated heel helps with depth, upright torso positioning, and quad activation.
Chad Wesley Smith squatted 800 lbs in Nike Frees, which aren’t ideal for squatting. But strength, not footwear, is the key to big lifts.
That said, squatting in soft, compressible soles (like running shoes) can create instability, reducing force transfer and compromising performance.
If you’re not struggling with depth, it’s not a big deal which shoes you choose—just pick one and stay consistent.
If you can squat to depth in flats → stick with them.
If you struggle with depth due to ankle mobility → consider heeled weightlifting shoes.
Avoid soft running shoes → they compress and reduce stability.
At the end of the day, getting stronger is what improves your squat—not your shoes.
