You probably heard of people advocating for squatting while barefoot. But is barefoot squatting effective to build muscle? Below you will find all the information you need to make the correct choice for your goals.
The squat debate is fiery and filled with varied opinions and techniques. Central to this debate is whether or not to wear shoes. Dr. Mike Israetel, a well-known figure in exercise science, recently reignited this conversation by challenging the practice of barefoot squatting. This approach, while popular among some fitness enthusiasts for its perceived natural benefits, may not be the most effective or safe method according to Dr. Mike.
In gyms worldwide, you’ll find proponents of barefoot training who argue that it enhances the ‘natural’ mechanics of the body, akin to our ancestors’ movements. However, Dr. Mike Israetel argues against this for loaded squats, where the demands on the body and risks of injury are significantly increased. This article will delve into the mechanical demands of squatting, how footwear plays a crucial role, and why Dr. Mike advocates for the use of proper weightlifting shoes to enhance performance and reduce injury risks.
Further, we’ll explore the four critical aspects of a successful squat as outlined by Dr. Mike: friction and stability, force transduction, ankle dorsiflexion, and physical comfort. Each element will be dissected to understand why barefoot squatting might fail to meet these requirements and how modern weightlifting shoes are designed to address these specific needs.

The information for this article was based on a video released by Mike Israetel – more of that at the end of the page.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition. All the info can be seen in a video shared by RP YouTube page.
By the end of this discussion, you will have a clearer understanding of the implications of your footwear choices on squatting performance. Whether you are a seasoned weightlifter or a novice looking to start on the right foot, understanding these fundamentals can dramatically influence your training outcomes.
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Is Barefoot Squatting Effective to Build Muscle?
Barefoot training has its advocates, promising a more ‘natural’ form of exercise that aligns with how our ancestors moved. However, Dr. Mike Israetel challenges this notion when it comes to performing loaded squats. Here are the four critical aspects he insists any lifter should consider:
- Friction and Stability: Essential for maintaining balance and power during a squat, the friction between your feet and the ground can be compromised when barefoot, especially as feet begin to sweat.
- Force Transduction: Effective squatting requires the even distribution of force through the feet. Barefoot, you may find this distribution skewed, which can diminish power and effectiveness.
- Ankle Dorsiflexion: More ankle mobility can enhance squat depth and effectiveness. While some argue barefoot squatting aids this, the lack of support can alternatively limit performance and increase injury risk.
- Physical Comfort: Discomfort from pressure points on the floor can distract from the squat mechanics and overall focus during training.

Dr. Mike’s Verdict: The Role of Weightlifting Shoes
Dr. Mike strongly advocates for the use of weightlifting shoes, which are specifically designed to enhance all the above aspects. Their raised heels aid in deeper squatting without overtaxing the ankles, the solid base improves stability, and the snug fit increases comfort. His insights suggest that for the vast majority of lifters, the structured support of a good weightlifting shoe significantly outperforms the barefoot approach.
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When Barefoot Squatting Might Work
Despite his criticisms, Dr. Mike acknowledges that barefoot squatting could work for some individuals. If you find that squatting without shoes checks all the boxes for friction, force distribution, ankle mobility, and comfort, then it may be a viable option for you. He emphasizes the importance of personal biomechanics and preferences in such cases.
Conclusion
While the allure of returning to our roots by ditching shoes might seem appealing, Dr. Mike Israetel reminds us that modern problems require modern solutions. Weightlifting shoes are a culmination of sports science and practical design tailored to enhance performance and safety. As always, personal preference and comfort should guide your choice, but for those looking to maximize their training outcomes, sticking to shoes might just be the step to take.
Remember, whether you’re squatting barefoot or with shoes, always focus on proper form and technique to prevent injuries and ensure consistent progress.
For more information about barefoot squatting, you can also watch Mike Israetel’s video below.
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