On Shoes and Squatting: Suitability, Biomechanics, and Ideal Alternatives

Are On Shoes Good for Squatting?

While On running shoes excel in their designed purpose of running due to their innovative cushioning and propulsion systems, their suitability for squatting is generally suboptimal due to features that prioritize shock absorption and energy return over the rigid stability crucial for heavy lifting.

Introduction to Squatting Biomechanics and Footwear

The squat is a foundational human movement and a cornerstone of strength training, demanding stability, mobility, and efficient force transfer from the ground up. The footwear chosen for squatting plays a critical role in optimizing performance, enhancing safety, and preventing injury. Unlike running, where shock absorption and forward propulsion are paramount, squatting requires a stable, unyielding base to maximize force production and maintain balance, especially under heavy loads.

Key Footwear Characteristics for Squatting

Optimal squatting footwear possesses specific features that support the biomechanics of the lift:

• Sole Rigidity and Compression: The sole of a squatting shoe should be firm and incompressible. This ensures that the force generated by the lifter is directly transferred into the ground, preventing energy loss that occurs when a soft sole compresses. A firm sole also provides a stable platform, reducing wobble and improving balance.
• Effective Heel Elevation (Heel-to-Toe Drop): Many dedicated weightlifting shoes feature a raised heel (typically 0.5 to 1 inch, or 12-25mm). This elevation effectively reduces the required ankle dorsiflexion, allowing lifters with limited ankle mobility to maintain a more upright torso, achieve greater depth, and keep the knees tracking over the midfoot.
• Midfoot and Ankle Support: A secure lacing system and a well-constructed upper provide lateral stability, preventing the foot from sliding within the shoe and offering support to the ankle joint, which is crucial for maintaining proper knee tracking.
• Outsole Grip: A flat, non-slip outsole ensures consistent contact with the floor, preventing slippage, which can be dangerous during heavy lifts.

Analyzing On Running Shoes for Squatting

On shoes, particularly those featuring the signature CloudTec® cushioning system, are engineered primarily for running. Let's analyze their features in the context of squatting:

• CloudTec® Cushioning System: This innovative system consists of individual "cloud" elements that compress horizontally and vertically upon impact, providing cushioning and then locking to form a firm base for propulsion. While excellent for absorbing impact during running, this very mechanism becomes a disadvantage for squatting. The initial compression of the clouds introduces instability and energy dissipation, meaning that some of the force you exert is absorbed by the shoe rather than directly transferred to the ground. This can lead to a feeling of "squishiness" or instability under heavy loads.
• Heel-to-Toe Drop and Stability: On shoes typically feature moderate heel-to-toe drops (e.g., 6-10mm), which is common for running shoes. While a slight drop can be beneficial for some, the primary issue for squatting is the compressibility of the sole, not just the static drop. The dynamic nature of the CloudTec system means the effective height and stability change throughout the movement.
• Upper Construction and Support: The uppers of On running shoes are designed for breathability, flexibility, and comfort over long distances, often using lightweight mesh materials. While comfortable, they typically lack the robust lateral support and secure fit needed to stabilize the foot and ankle during the high forces involved in squatting, especially lateral forces that can occur during knee valgus or varus.
• Targeted Use (Running vs. Lifting): On's design philosophy centers on providing a "soft landing, explosive take-off" for runners. This design priority is fundamentally different from the need for a "firm, stable landing and explosive push" required for squatting.

Potential Benefits of On Shoes for Squatting (Limited Contexts)

In very specific and limited scenarios, On shoes might be considered, though they are rarely optimal:

• Comfort for General Training: For very light, warm-up squats or bodyweight squats within a general fitness routine where stability is not a primary concern, the comfort of On shoes might be appreciated.
• Versatility for Mixed Workouts: If your workout involves a quick transition between short bouts of cardio (like a warm-up run) and very light resistance training, and changing shoes isn't practical, On shoes might suffice for the light squatting component.

Potential Drawbacks of On Shoes for Squatting

The disadvantages of using On shoes for squatting, especially with significant weight, are substantial:

• Compromised Stability due to Cushioning: The highly cushioned and dynamic CloudTec sole creates an unstable platform. This instability forces the smaller stabilizing muscles of the foot and ankle to work harder, which can lead to fatigue, reduce maximal force output, and increase the risk of compensatory movements or injury under load.
• Reduced Proprioception: The thick, soft sole can diminish proprioception (the body's sense of its position in space), making it harder to feel the ground and make precise adjustments to balance and weight distribution during the lift.
• Suboptimal Force Transfer: Energy is lost through the compression of the cushioning system, meaning less force is effectively transmitted from your body into the ground to drive the weight up. This can negatively impact squat performance and strength gains.

Ideal Footwear Alternatives for Squatting

For optimal squat performance, safety, and long-term progress, consider these footwear options:

• Weightlifting Shoes (Olympic Lifters): These are the gold standard for squatting. They feature an elevated, incompressible heel (typically wood or dense plastic), a very firm, flat sole, and a secure strapping system. The raised heel improves ankle mobility, allows a more upright torso, and facilitates greater depth, especially for those with limited ankle dorsiflexion or specific anthropometries.
• Minimalist/Flat-Soled Shoes (e.g., Converse Chuck Taylors, Vans): These shoes offer a flat, firm, and incompressible sole with no effective heel elevation. They provide excellent ground feel and stability, making them a popular choice for powerlifters and general strength training. They require good ankle mobility for optimal depth and upright torso position.
• Barefoot Squatting: For those with excellent foot stability and mobility, squatting barefoot offers the ultimate in ground feel and direct force transfer. It forces the intrinsic muscles of the foot to work harder, potentially improving foot strength and proprioception. However, it offers no protection from falling weights and may not be suitable for all gym environments or heavy loads.

Conclusion: Making an Informed Footwear Choice

When it comes to squatting, the choice of footwear significantly impacts performance, stability, and safety. While On running shoes are exceptional for their intended purpose of running, their design principles—centered on cushioning and energy return—are fundamentally at odds with the requirements of a stable, powerful squat.

For serious squatters, strength athletes, or anyone lifting significant weight, investing in dedicated weightlifting shoes or utilizing flat-soled, minimalist footwear is highly recommended. These options provide the firm, stable, and unyielding platform necessary to maximize force transfer, maintain optimal biomechanics, and reduce the risk of injury during this crucial compound exercise. Reserve your On shoes for the road, track, or general cardio, and opt for stability when it's time to squat.