Your feet are the only part of your body that actually touch the earth when you squat. If they fold, everything above has to adjust. Flat feet aren't a character flaw; they may just need some help controlling movement. If your arches collapse as the bar gets heavy, you've probably felt the wobble at the bottom, the knees wandering in, and the "why does this feel harder than it should?" moment.

The good news is you probably don't need a whole new squat technique or a lifetime orthotics prescription, just a smart plan. In this article we'll unpack what "flat feet" really means for lifters, when arch support could help, and give you a simple on-bar test to decide if it’s worth keeping in your kit. We'll keep it practical – covering how foot shape can tweak knee tracking, what the research says about comfort and stability, and how an integrated heel lift + arch support solution fits into the bigger picture. If you want deeper squats, steadier positions, and fewer second-guess moments under the bar, read on.

WHAT "FLAT FEET" MEANS FOR LIFTERS

Think of the foot as three arches – medial, lateral, and transverse. "Flat feet" usually describes a lower medial (inner) arch, and a foot that overpronates (rolls inward) as you load it. Pronation itself isn't bad; it's a normal shock-absorbing motion. The issue is overpronation, a movement where the arch collapses more and for longer than you can control, which can tug the tibia inward and nudge the knee medially under load [1].

There are two broad types of “flat feet”:

• Flexible flat feet

The arch looks low when standing but reappears when seated, on tiptoes, or during a heel raise. This is common amongst lifters and usually responds well to both training and smart support.

• Rigid flat feet

The arch stays flat when seated, standing, and on tiptoes. This is rarer – if you're in this situation and symptomatic consider a professional assessment.

THREE SELF-CHECKS YOU CAN DO AT HOME

Checking your own feet at home is simple – just follow these 3 quick tests to get to know your arches before making a decision on how to proceed.

• Seated to standing arch

Note your inner arch when sitting, then stand and load each foot. Does your arch drop under bodyweight? A wet foot or sock-print with a very full midfoot suggests a lower arch – log it then confirm with the next two tests.

• Heel raise test

Stand and lift your heels – does the arch spring up and the heel bone turn slightly outward? This is a great sign of a flexible foot and arch.

• Bodyweight squat test

Record yourself squatting from a front view – do your knees stay aligned over your toes as depth increases, or do they cave in at the bottom? Optionally add a single-leg mini squat to spot side-to-side differences.

For lifters, the punchline is simple – feet that collapse can cost you balance, consistency, and confidence. When the foot collapses the tibia tends to follow, and the knee can drift inward especially at the bottom of your squat. Hip control and wider squat mechanics also play a role [2], but your feet are the base for everything. Get to know your foot type, confirm with a few quick tests, and you can choose the right combo of technique cues, strength work, and arch support to keep each lift under control.

HOW FLAT FEET CAN INFLUENCE SQUAT MECHANICS

Plenty of strong squatters have low arches. The difference isn't arch height; it's arch behaviour under load. If your foot loads, spreads, then recoils, you're golden. If it pancakes, then the rest of your kinetic chain is forced to improvise.

With low, flexible arches, lifters often setup with their foot loaded evenly (referred to as the ‘tripod’ – big toe, little toe, heel). As the knee travels forward a combination of a low arch and limited ankle dorsiflexion can push the foot to pronate to ‘buy range’ – watch for the rearfoot tilting and the shin rotating inward. Pronation itself isn’t bad but controlling it is essential.

Arch collapse shows up most towards the bottom of the squat – pressure drifts towards the inside edge of the foot, the knees drift medially, and balance feels challenging [3].

Upstream the body tries to save the lift – you might toe out more, shift the hips back, or lean the torso to keep the bar over your midfoot. Those compensations keep you upright, but they can add noise to your bar path, shift joint demands, and make depth inconsistent from rep to rep.

None of this means that flat feet always equal bad squats. It means a collapsing base adds variability right where you need stability. The fix is rarely just one thing – keep a steadier foot across the ‘tripod’ through technique and support, build enough dorsiflexion to avoid ‘buying range’ with pronation, and develop hip control so the knees track linearly over the 2nd-3rd toe throughout movement.

ARCH SUPPORT IN THE RESEARCH – FUNCTION, STABILITY, AND LIMITS

Think of arch support as a stability assist that benefits some lifters, mainly by improving function, balance, and the overall feel of the squat in the short term. It isn’t a magic fix for all problems, or a guaranteed way to offload the knee.

It’s most helpful when you can spot clear patterns – a collapsing arch as depth increases, medial knee drift that worsens or creates pain under load, or a history of ankle instability that leaves the bottom of your squat unbalanced.

For lifters with patellofemoral pain, and those with flexible flat feet, adding arch support has been found to improve function and the feel of a squat in the short term, particularly when paired with coaching and strength work [4,5,6]. Here ‘function’ means patient-reported outcomes (AKPS/Kujala or KOOS Sport/Rec), plus measures of ability to squat, run, jump, and train normally.

In athletes with ankle instability, arch support with a heel cup can improve postural stability after a short (~2 week) acclimatisation period [7], while dynamic balance can improve immediately [8]. Design also matters – reviews suggest that devices with a transverse arch and textured sensory elements can boost balance beyond a plain medial arch alone [8,9].

Mechanistically this all makes sense – arch support can help control rearfoot eversion, tidying tibial rotation and making knee tracking easier to control [1]. What it likely doesn’t do, at least based on gait literature, is reliably reduce patellofemoral joint loads on its own [10]. In lifting the biggest wins come from alignment, stability, and consistency, not load reduction.

WILL ARCH SUPPORT HELP YOUR SQUAT? TRANSLATING RESEARCH TO THE RACK

Most datasets on arch support come from walking and running. Squats aren't the same – you're dealing with deeper knee flexion, higher co-contraction around the knee and hip, and a bar path that must stay over the midfoot [2]. We should be cautious when translating claims across contexts, but the benefits and mechanisms transfer reasonably well.

There are three outcomes you can see on video and feel in the bar – make a note of these as you assess arch support in your training:

• Base stability – less pressure drift to the inside of the foot at the bottom of your squat. You stay balanced on the ‘tripod’ without last-second shuffling or recentring.
• Knee tracking – the knees track cleanly over the 2nd-3rd toe without medial drift or mid-rep corrections.
• Rep consistency – similar depth and quieter bar path across reps, with fewer ‘rescue’ movements on ascent.

Although arch support has clear benefits to the squat, you shouldn’t expect it to offload the knee alone – in squats, mechanics including depth, tibial inclination, and trunk angle drive knee loading more than arch features [11].

Finally, it’s worth noting that arch support and heel elevation can happily coexist. Heel elevation permits greater depth and reduces the urge to ‘buy range’ with pronation [12,13], while arch support helps the feet behave and organises a stable base under good squat mechanics.

DO YOU NEED ARCH SUPPORT IN YOUR TRAINING? A SIMPLE DECISION FRAMEWORK

The first question to ask is are you a lifter who might benefit from arch support? Do you see flexible arches collapsing at depth, medial knee drift that worsens with load, or ankle instability that makes balanced squats challenging? If so, then you’re a good candidate to trial an arch support solution.

Start with a clear snapshot of your squat today, then run a short, standardised trial using a solution of your choice. You're deciding whether arch support makes your reps more stable, consistent, and easier to control – nothing more mystical than that.

• Run the trial (2-3 weeks)

-       Pick one lift, standardise your warmup, stance, bar position, load, tempo etc.

-       Alternate without/with arch support on matched loads (60–70% of 1RM). 

-       Film your lifts from the front (and 45° if you want more detail).

-       Log RPE (difficulty score) for each set and any 'wobbles' including foot shuffle, knee correction, and rescue leans.

• Check the video

Make note of three key points from earlier in each set - base stability, knee path, and rep consistency. If two or more of the three aspects above improve consistently, and your RPE doesn't rise, then there's a good chance you should keep using arch support in training. If you're struggling to find a difference after 3 weeks, then you may be better off exploring other solutions.

Naturally, if you get pain, swelling, or any other symptoms as a result of using arch support, you should get a professional assessment before continuing.

CHOOSING THE RIGHT ARCH SUPPORT SOLUTION FOR YOU

A quick Google search will bring up dozens of products claiming to solve your lifting problems, offering arch support, heel elevation, squat stability and more.  The reality is that not all solutions solve the same problem – lifters should be trying to pick the tool that matches their goals, their preferences, and their feet.

Broadly there are four categories of product for lifters that can offer some combination of arch support and heel elevation – weightlifting shoes, insoles or orthoses, freestanding wedges, or integrated heel lifts with arch support like UltraForm Lift.

• Weightlifting shoes

What they are: Rigid sole, fixed heel lift, often a narrow toe box.

Best for: Lifters who want a consistent heel with a locked-in platform, and don't mind a shoe-based solution.

Design details that matter: Heel elevation, forefoot width to allow toe splay, sole stiffness, and arch shape.

Watch out for: Can crowd the toe box, varied arch contours, can change bar mechanics if the heel is too tall, and you lose barefoot feel.

• Insoles / orthoses

What they are: Removable inserts with medial and/or transverse arch features, a heel cup can add rearfoot control.

Best for: Flexible flat feet that collapse at depth, or lifters chasing a tidier knee track without committing to a bulkier or more expensive solution.

Design details that matter: Heel cup depth, arch contour (medial and transverse if you need stability), heel elevation, forefoot space.

Watch out for: Can crowd the shoe and reduce space for toe splay, feel is only as good as the shoe you put them in.

• Freestanding wedges / plates

What they are: Blocks or wedges placed on the floor under the heels.

Best for: Quick access to a heel elevation with your existing shoes or barefoot.

Design details that matter: Heel elevation and angle, surface grip, platform width, consistency of placement.

Watch out for: Slip risk especially when sweaty, setup inconvenience each set, no arch support.

• Integrated heel lift + arch support

What they are: A foot-shaped platform that adds heel elevation, arch support, and heel cup geometry, secured to your foot while leaving the toes free.

Best for: Lifters who want barefoot feel and toe splay with a stable base and heel elevation in any gym.

Design details that matter: Fit, heel elevation, medial & transverse arch contour, heel cup, sole grip.

Watch out for: Strap security, not becoming reliant on the product.

HOW TO USE A TOOL FOR ARCH SUPPORT WITHOUT BECOMING DEPENDENT

It can be hard to find the right solution, and once you’ve found something that works it’s equally hard to avoid becoming dependent every session.  During your decision-making process, try to follow these six simple rules:

1. Simplest effective setup – start with a moderate heel height and the lightest arch contour that makes your reps feel stable.
2. Keep the toe box roomy and the sole grippy – you need to feel the floor confidently in every squat.
3. One change at a time – don’t tweak your stance, technique, shoes, heel height, and arch support all at once.
4. Keep some sets natural – always do part of your session without support so your feet still react naturally.
5. Mind the basics – check the basics of your technique and don’t chase depth or weight too early.
6. Review then decide – if stability and squat consistency aren’t improving within a few weeks (alongside training), consider exploring other options.

THE BOTTOM LINE

Your squat lives or dies by the base. For flexible arches that fold at depth, or ankles that wobble under load, arch support can make your squat steadier, your knees track cleanly, and your reps more repeatable. We’d always recommend keeping the lightest setup that works, reviewing your video intermittently, and letting the results decide.

If you want the stability of a modest heel lift with arch support and a heel cup, all while keeping a barefoot feel, take a look at UltraForm Lift – an integrated, foot-shaped option you can use anywhere.

REFERENCES

[1] Desmyttere, G, Hajizadeh, M, et al. (2018). Effect of foot orthosis design on lower limb joint kinematics and kinetics during walking in flexible pes planovalgus: A systematic review and meta-analysis. Clinical Biomechanics, 59, 117–129.

[2] Straub, R.K, & Powers, C.M. (2024). A biomechanical review of the squat exercise: Implications for clinical practice. International Journal of Sports Physical Therapy, 19(4), 490–501.

[3] Ishida, T, Samukawa, M, et al. (2022). Effects of Changing Center of Pressure Position on Knee and Ankle Extensor Moments During Double-Leg Squatting. Journal of Sports Science and Medicine, 21(3), 341–346.

[4] Collins, N, Crossley, K, et al. (2008). Foot orthoses and physiotherapy in the treatment of patellofemoral pain syndrome: randomised clinical trial. BMJ, 337, a1735.

[5] Chen, Z, Wu, J, et al. (2022). The effect of foot orthoses for patients with patellofemoral pain syndrome: A systematic review and meta-analysis. Heliyon, 8(6), e09656.

[6] Oerlemans, L.N.T, Peeters, C.M.M, et al. (2023). Foot orthoses for flexible flatfeet in children and adults: A systematic review and meta-analysis of patient-reported outcomes. BMC Musculoskeletal Disorders, 24, 16.

[7] Hamlyn, C, Docherty, C.L, & Klossner, J. (2012). Orthotic intervention and postural stability in participants with functional ankle instability after an accommodation period. Journal of Athletic Training, 47(2), 130–135.

[8] Abbasi, F, Bahramizadeh, M, & Hadadi, M. (2019). Comparison of the effect of foot orthoses on Star Excursion Balance Test performance in patients with chronic ankle instability. Prosthetics and Orthotics International, 43(1), 40–47.

[9] Chinpeerasathian, T, Oo, P.S, et al. (2024). Effect of foot orthoses on balance among individuals with flatfoot: A systematic review and meta-analysis. Applied Sciences, 14(5), 2091.

[10] Kayll, S.A, Hinman, R.S, et al. (2023). Do biomechanical foot-based interventions reduce patellofemoral joint loads in adults with and without patellofemoral pain or osteoarthritis? A systematic review and meta-analysis. British Journal of Sports Medicine, 57, 872–881.

[11] Hartmann, H, Wirth, K, & Klusemann, M.J. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine, 43(10), 993–1008.

[12] Sato, K, Fortenbaugh, D, & Hydock, D.S. (2012). Kinematic changes using weightlifting shoes on barbell back squat. Journal of Strength and Conditioning Research, 26(1), 28–33.

[13] Charlton, J.M, Hammond, C.A, et al. (2017). The effects of a heel wedge on hip, pelvis, and trunk biomechanics during squatting in resistance-trained individuals. Journal of Strength & Conditioning Research, 31(6), 1678–1687.