"Should I squat barefoot or in shoes?" is one of the most common gym questions. The honest answer is that each option changes something specific, and the right one depends on your squat and your gym's rules.

The options

Barefoot (or in grip socks)

  • A flat, stable base with the most feel through the floor.
  • Your feet do more of the work of balancing.
  • Suits people who squat with a slightly wider stance and good ankle mobility.

Lifting shoes (raised heel)

  • A firm, raised heel lets you sit more upright with less ankle bend.
  • Helps people with stiff ankles reach depth.
  • Not for running; they are a lifting-only shoe.

Flat training shoes

  • A firm, flat sole — close to barefoot, with protection.
  • A good all-round choice for mixed gym sessions.

Soft running shoes

  • The least stable option under a heavy bar. The soft foam compresses unevenly.
  • Fine for light warm-up sets, not ideal for heavy squats.

Where grip socks fit

Plain socks on a smooth gym floor or platform slide. If your gym allows shoeless lifting, a sock with grip across the sole gives you the barefoot feel without sliding, and keeps a layer between your feet and shared equipment. Studios and home gyms are the most common places for this.

Check the rules first

Many commercial gyms in Singapore require closed shoes on the gym floor. Some allow socks on lifting platforms or in studio areas. Ask before you take your shoes off.

Picking for your squat

  • Stiff ankles, struggle to reach depth: try lifting shoes.
  • Good mobility, like feeling the floor: barefoot or grip socks, where allowed.
  • Mixed sessions with running or HYROX work: flat training shoes.

Whatever you choose, film a set and check whether your heels stay down and your knees track over your toes. That tells you more than any rule of thumb.

Frequently Asked Questions

Is it better to squat barefoot or with shoes?

Neither is better for everyone. Barefoot gives a flat, stable base; lifting shoes help if your ankles are stiff.

Can I squat in socks?

Where your gym allows it, yes — but plain socks slide on smooth floors. Socks with grip on the sole are the safer choice for footing.

Are running shoes bad for squats?

Soft running shoes are less stable under heavy loads. Fine for light sets, not ideal for heavy ones.

Why do my heels lift when I squat?

Often limited ankle mobility. A raised-heel shoe or a small heel lift can help, along with ankle mobility work.