Стоит ли делать приседания без обуви?

Когда речь заходит о фитнесе и физических упражнениях, одним из извечных споров является вопрос о том, полезно или вредно выполнять приседания без обуви.

Squats are a fundamental compound exercise that targets multiple muscle groups and is widely popular among fitness enthusiasts. However, the choice of footwear during this exercise has sparked discussions among athletes, coaches, and gym-goers alike.

In this comprehensive article, we will delve into the advantages and disadvantages of performing squats without shoes, shedding light on the potential impact on performance, safety, and overall effectiveness of the exercise.

The Basics of Squats

Before we dive into the specifics of wearing or not wearing shoes during squats, let’s briefly go over the basics of this powerful lower body exercise. Squats are a functional movement that engages the muscles of the hips, thighs, glutes, and lower back. It is highly effective in building strength, improving mobility, and promoting overall lower body stability.

The proper execution of a squat involves lowering your body by bending at the hips and knees, keeping your back straight, and pushing your hips back. The knees should track over the toes, and the weight should be evenly distributed across the feet. As you descend, your thighs should ideally become parallel to the ground or lower, depending on your mobility and fitness level.

The Benefits of Squats Without Shoes

1. Enhanced Stability and Balance

One of the primary arguments in favor of doing squats without shoes is the potential for increased stability and balance. By performing the exercise barefoot or in minimalist shoes, you can establish a more direct connection between your feet and the ground. This improved proprioception allows you to better sense the ground beneath you, leading to enhanced balance and control during the movement.

2. Improved Ankle Mobility

Another advantage of squatting without shoes is the potential for improved ankle mobility. When you remove the elevated heel commonly found in sports shoes, your ankle has the freedom to move through its full range of motion. This can be particularly beneficial for individuals with limited ankle mobility, helping them achieve a deeper squat position without compensating in other areas.

3. Strengthening of Foot Muscles

Wearing supportive shoes for extended periods can lead to a weakening of the muscles in your feet. Opting for shoeless squats can help reverse this issue by engaging the intrinsic muscles of your feet. Strong foot muscles are crucial for overall foot health and can contribute to better athletic performance in various activities.

4. Natural Alignment of Joints

Squats performed without shoes can encourage a more natural alignment of the joints in your lower body. With proper form and alignment, you can reduce the risk of strain or injury to the knees, hips, and lower back. This is particularly important for individuals with pre-existing joint issues or those who are looking to prevent future problems.

The Drawbacks of Squats Without Shoes

1. Lack of Cushioning and Support

Perhaps the most significant disadvantage of squatting without shoes is the lack of cushioning and support. Traditional athletic shoes are designed with cushioned insoles and arch support to absorb impact and protect the feet. Going barefoot or using minimalist shoes can expose your feet to potential discomfort or injury, especially if you’re performing squats on a hard surface.

2. Hygiene and Sanitary Concerns

Performing squats without shoes in a public gym or fitness facility raises concerns about hygiene and sanitation. Gyms can be breeding grounds for bacteria and fungi, and going barefoot exposes your feet to these potential hazards. In such settings, wearing appropriate footwear can help protect your feet from infections and maintain better overall hygiene.

3. Safety on Heavy Lifts

For individuals who engage in heavy weightlifting during squats, supportive shoes can provide a sense of security and stability. Lifting heavy loads without proper footwear can increase the risk of slipping, especially if the gym floor is not adequately maintained.

Finding a Middle Ground

While the debate over squatting with or without shoes remains ongoing, there is a middle ground that combines the benefits of both approaches. Many athletes and fitness enthusiasts opt for minimalist shoes or squat-specific footwear that offers a thin, flat sole and minimal cushioning. These shoes aim to provide a compromise between the stability and natural foot alignment of barefoot squats and the protection and support of traditional athletic shoes.


In conclusion, the decision to do squats with or without shoes depends on various factors, including personal preference, fitness goals, and safety considerations. Both approaches have their unique advantages and disadvantages, and there is no one-size-fits-all answer. For individuals seeking improved stability, enhanced ankle mobility, and foot strengthening, squats without shoes can be a viable option. However, those prioritizing cushioning, support, and hygiene may find value in wearing appropriate footwear during the exercise.

Ultimately, the key is to prioritize safety and comfort while maintaining proper form during squats. Whether you choose to go barefoot, wear minimalist shoes, or opt for traditional athletic footwear, remember to focus on maintaining good posture and alignment throughout the movement.

Remember, the effectiveness of your squats is not solely determined by your choice of shoes but by consistent practice, proper technique, and a well-rounded fitness routine that addresses all aspects of strength, mobility, and flexibility.

So, go ahead and make an informed decision based on your individual needs and preferences. Whether you squat with shoes or without, the most important thing is to keep working towards your fitness goals and continually strive for improvement.

Now, lace up your shoes or kick them off – the choice is yours. Happy squatting!

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