Lifting Shoes Guide: Why a Raised Heel Changes Everything for Squats

All Equipment

What Are Lifting Shoes?

Lifting shoes (also called squat shoes or weightlifting shoes) have a raised, rigid heel — typically 0.75 to 1 inch high — and a completely flat, non-compressible sole. The raised heel effectively increases your ankle mobility, allowing you to squat deeper and more upright without your heels leaving the ground.

Unlike running shoes, which are soft and cushioned (terrible for lifting — your feet sink and wobble under load), lifting shoes give you a rock-solid platform to push against. Every ounce of force goes into the bar, not into compressing a foam sole.

Who Needs Lifting Shoes?

If you squat regularly and struggle with depth, forward lean, or heel rise, lifting shoes will make an immediate difference. They’re particularly valuable for:

High-bar squatters and front squatters who need to stay upright. The raised heel shifts your centre of gravity forward, allowing a more vertical torso position.

Olympic lifters doing cleans, snatches, and jerks — these movements demand deep, upright positions that most people can’t achieve in flat shoes.

Anyone with limited ankle mobility. While you should also work on mobility directly, lifting shoes let you train effectively in the meantime.

That said, many lifters prefer flat shoes (like Converse or wrestling shoes) for deadlifts, as the raised heel puts you further from the ground and can shift your weight forward. Most people who own lifting shoes also keep a pair of flat shoes for deadlift days.

What to Look For When Buying

Heel height: 0.75 inch (20mm) is standard and suits most people. Some shoes offer a higher 1-inch heel for Olympic lifting. Try before you buy if possible — too much heel can feel unstable if you’re not used to it.

Sole material: Wood and hard plastic (TPU) are both excellent. Wood is traditional and used in premium shoes. TPU is lighter and more common in modern designs.

Strap system: Most lifting shoes have a metatarsal strap across the midfoot in addition to laces. This locks your foot down and prevents any sliding inside the shoe.

Fit: Lifting shoes should fit snugly with minimal room in the toe box. You want zero movement inside the shoe. Size down if you’re between sizes.

Our Top Picks

1. Nike Romaleos 4 — £170-£200

The most popular lifting shoe in the world for good reason. Wide, stable platform, 20mm heel, and bombproof construction. They run slightly wide, which suits most lifters.

2. Adidas Adipower III — £150-£180

A strong alternative to the Romaleos with a slightly narrower fit. The TPU heel is rigid and responsive. Great for people with narrower feet.

3. Do-Win Weightlifting Shoes — £60-£80

The budget champion. These have been used by Olympic lifters for decades. No frills, but the wooden heel and solid construction punch way above their price point.

4. Reebok Legacy Lifter III — £120-£150

A comfortable option with a 22mm heel — slightly higher than most. Good for CrossFitters who want a dedicated lifting shoe alongside their training shoes.

Flat Shoe Alternatives

If you primarily deadlift and do occasional squatting, you might prefer flat shoes instead. Converse Chuck Taylors (£40-£55) are the classic gym shoe — flat, thin sole, cheap. Vans Old Skool work similarly. For a dedicated option, SABO Deadlift Shoes (£60-£80) have an ultra-thin sole and metatarsal strap.

Where to Buy

• Nike Romaleos on Nike.com — flagship option
• Adidas Adipower on Adidas.co.uk — narrow fit alternative
• Do-Win Shoes on Amazon — best budget pick
• Reebok Legacy Lifter — higher heel option

Affiliate disclosure: some links on this page are affiliate links. We earn a small commission at no extra cost to you.