Shoes. We all have them, we all wear them, and the fitness world loves to sell us fancy pairs for every activity. Running shoes, lifting shoes, cross-trainers — you name it. But what if I told you that taking your shoes off could actually make some of your workouts better?
Training barefoot is not just a trendy yoga thing. More and more people are discovering that ditching your sneakers once in a while can wake up muscles you didn’t even know you had. It forces your feet, ankles, and lower legs to work harder and keeps you connected to your movements in a way shoes just can’t.
So today, let’s talk about six muscle-toning exercises you should try barefoot. I’ll break down how to do each one, why they’re better without shoes, and what to watch out for.
Why Train Barefoot?
Before we jump in, here’s why barefoot training works.
Your feet have over 100 muscles, tendons, and ligaments. Modern shoes cushion and support them so much that these muscles often get lazy. Training barefoot wakes them up. It improves your balance, strengthens stabilizer muscles in your feet and ankles, and can even help fix bad posture.
Plus, when you’re barefoot, you feel the ground better. That extra connection helps you move more naturally and with better form.
But heads up — if you’re new to barefoot training, ease into it. Hard floors can feel rough at first, and your arches might tire out fast.
Ready? Let’s kick those shoes off and get into it.
1. Barefoot Squats
The squat is a no-brainer for strong legs and glutes. Doing it barefoot takes it up a notch.
How To Do It:
- Stand with your feet about shoulder-width apart.
- Spread your toes and feel them grip the ground.
- Keep your chest up, push your hips back, and bend your knees to squat down.
- Lower until your thighs are at least parallel to the floor.
- Drive through your heels and stand back up.
Why Barefoot Helps:
Without shoes, your feet can spread out naturally. This gives you better stability and balance. You’ll also feel more grounded, which helps you push through your heels and engage your glutes and hamstrings properly.
Pro Tip:
Do it slow. Feel your feet pressing into the ground the whole time.
2. Barefoot Deadlifts
Deadlifts train your whole backside — glutes, hamstrings, lower back. Shoes with thick soles mess up your connection to the ground. Barefoot deadlifts fix that.
How To Do It:
- Stand with feet hip-width apart.
- Hold a dumbbell, kettlebell, or just practice the motion with body weight.
- Push your hips back, slight bend in the knees.
- Keep your back flat, lower the weight (or your hands) toward the floor.
- Squeeze your glutes to stand back up.
Why Barefoot Helps:
Your feet stay flat, and you feel more stable. This improves balance and helps you lift with better form.
Pro Tip:
Start with light weights or body weight if you’re not used to this.
3. Single-Leg Balance Reach
This simple move fires up your legs, glutes, and core — and your feet will feel it big time.
How To Do It:
- Stand on your right foot.
- Bend your knee slightly.
- Reach your left hand toward the floor or your toes while lifting your left leg straight behind you.
- Keep your back flat. Stand back up.
- Switch sides.
Why Barefoot Helps:
Your foot muscles work hard to keep you balanced. Shoes usually hide wobbles. Barefoot, you’ll feel every tiny adjustment your body makes.
Pro Tip:
Do this near a wall if you’re wobbly at first. Balance gets better the more you practice.
4. Barefoot Calf Raises
Strong calves don’t just look good — they help with ankle stability too.
How To Do It:
- Stand tall with your feet hip-width apart.
- Press through the balls of your feet and lift your heels as high as possible.
- Hold at the top, squeeze your calves.
- Lower down slowly.
Why Barefoot Helps:
Without shoes, your toes can spread and push down naturally. This gives you a better range of motion and makes your feet and calves work harder.
Pro Tip:
Try these on one leg at a time to really feel the burn.
5. Glute Bridges
You might think shoes don’t matter for glute bridges — but barefoot bridges fire up extra muscles.
How To Do It:
- Lie on your back, knees bent, feet flat on the floor.
- Place your feet hip-width apart.
- Push through your heels to lift your hips up until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top. Lower back down slowly.
Why Barefoot Helps:
Without shoes, you can dig your heels in better and feel your whole foot pressing into the ground. This activates your glutes and hamstrings more.
Pro Tip:
Add a pause at the top for extra muscle work.
6. Barefoot Plank with Shoulder Taps
Finish off with a move that lights up your core and shoulders — and challenges your balance.
How To Do It:
- Get into a high plank — hands under shoulders, body in a straight line.
- Lift your right hand and tap your left shoulder.
- Place it back down. Tap the other shoulder.
- Keep your hips as still as possible.
Why Barefoot Helps:
Your toes and arches grip the floor to keep you steady. It forces your core and foot muscles to work together for balance.
Pro Tip:
Slow and controlled beats fast and sloppy here.
Tips for Safe Barefoot Training
- Start slow. If you’ve been wearing cushioned shoes forever, your feet need time to adapt.
- Use a yoga mat or soft carpet if your floors are too hard.
- Keep your feet clean. Obvious, but easy to forget.
- Stop if you feel pain in your arches or heels — mild soreness is normal at first, but pain isn’t.
When Barefoot Isn’t a Good Idea
Barefoot training isn’t for everyone. If you have foot injuries, flat feet that give you trouble, or conditions like plantar fasciitis, talk to a pro before kicking off your shoes.
The Bottom Line
Shoes are great, but sometimes your feet need freedom. Barefoot training wakes up small muscles you’ve ignored for years and connects you to your workout in a whole new way. Add these six exercises to your week and see how your balance, stability, and muscle tone improve — from your feet up.
