Squats are one of the go-to exercises during strength training. They are a functional movement, easy to learn and are a progressive exercise to use from your beginning through advanced fitness levels. When it comes to improving squats, proper form is crucial to reduce the pressure on your knees. Have you ever wondered if your shoe selection was contributing or taking away from your squat form? Researchers Legg, Glaister, Cleather and Goodwin did. They presented the results of their findings on the type of shoes worn during squats in the April 2016 issue of The Journal of Sports Sciences.
IMPROVING SQUATS: CHANGE YOUR SHOES
Weight lifting shoes and athletic shoes were compared by subjects who performed weight loaded and bodyweight squats. The results found that when wearing weight lifting shoes, subjects had reduced ankle movement but greater knee flexion than when wearing athletic shoes. When squatting without weights, subjects were able to keep a more upright posture with the weight lifting shoes. What does this mean to you? It means less stress on your knees and lower back.
The differences between weight lifting shoes (WL) and athletic shoes (AS) may surprise you.
WL shoes tend to come up higher on your ankles and have a flatter sole. In contrast, AS are usually below the ankles and may have a raised heel, which can upset your balance during a squat. Another difference is that WL shoes tend to have less cushioning than AS shoes such as those made for running. The reduced cushioning is beneficial to improving squats because it gives you a stable base from which to push off which forces your quads and hamstrings to strongly engage in the movement. In contrast, the cushion of the AS can absorb the impact and reduce the effectiveness of the squat. WL shoes typically have a non-slip sole to help you maintain your stability during a squat.
Shoes for squatting also return to your personal preference. What feels comfortable and supportive to you may not feel the same to your fitness partner. The goal is to find a shoe that provides stability and allows you to keep proper form.
Check in with your body and monitor your form during a squat.
Pay close attention to your feet and knee positions. Keep your feet approximately a hips-distance apart and face your toes forward. Keep the weight of your body distributed throughout your foot so neither your toes or heels come off the floor during the exercise. As you bend your knees and lower your hips into the squat, aim to keep your shins vertical with the floor. If you see your knees moving forward over your toes, decrease the depth of your squat until you able to maintain proper position. You can also shift your weight into your heels to further protect your knees. Tighten your abdominals to support good posture and aim to keep your spine straight up and down instead of leaning forward.
