BAREFOOT VERSUS SHOE-WEARING WEIGHT TRAINING EXERCISES: A SYSTEMATIC REVIEW OF THE BENEFITS AND DRAWBACKS OF SQUATS AND LUNGES

Abstract

Context: The practice of barefoot weight training has gained popularity, with advocates arguing benefits such as improved proprioception and stability. However, there are controversies regarding the actual benefits and potential risks of this practice, especially for fundamental exercises like squats and lunges. Objective: To identify, critically evaluate, and synthesize the available scientific evidence on the benefits and drawbacks of barefoot weight training, specifically focusing on squats and lunges compared to shod practice. Methods: A systematic review was conducted following PRISMA guidelines. Searches were performed in the databases PubMed/MEDLINE, Scopus, Web of Science, SciELO, LILACS, SPORTDiscus, Cochrane Library, and Google Scholar, using terms related to barefoot exercises, squats, lunges, and relevant outcomes. Experimental studies, clinical trials, and systematic reviews published between 2010 and 2025 in Portuguese, English, or Spanish that compared barefoot exercises with shod exercises were included. Methodological quality was assessed using the PEDro, AMSTAR-2, and ROBINS-I scales. Data were synthesized narratively by outcome categories. Results: Ten studies met the eligibility criteria. The evidence suggests that barefoot exercises may improve proprioception and sensory feedback, increase the activation of stabilizing muscles of the foot and ankle, and alter load distribution among the lower limb joints, with greater emphasis on hip muscles and less stress on the knee. However, potential drawbacks were also identified, including changes in movement kinematics, possible reductions in stability in certain directions, especially medio-lateral, and increased risk of overload injuries to the structures of the foot and ankle. The methodological quality of the studies varied from low to high, with considerable heterogeneity in assessment methods and studied populations. Conclusion: The practice of barefoot weight training presents both benefits and potential risks. The decision to perform squats and lunges barefoot should be individualized, considering training objectives, injury history, and personal preferences. Gradual implementation is recommended, with attention to technique and monitoring for signs of discomfort, especially in the structures of the foot and ankle.

DOI: https://doi.org/10.56238/sevened2026.008-094