Yes, you can squat in running shoes, but it's not the ideal choice for several reasons. While running shoes are designed to provide cushioning and support for forward movement, they lack certain features that make them less than optimal for squatting exercises. Here are a few considerations: Stability: Squatting requires stability and balance, which is best achieved with shoes that have a firm and flat sole. Running shoes typically have a thick, cushioned sole that is designed to absorb impact during running, but this can compromise stability during squats. Heel Elevation: Running shoes often have a slightly elevated heel, known as a heel drop or heel-to-toe offset. This design feature helps promote forward momentum while running, but it can negatively impact squatting mechanics. A raised heel can shift your weight forward, making it harder to maintain proper form and engage the correct muscles during squats. Cushioning: The cushioning in running shoes is designed to absorb impact forces while running. However, when squatting, you want a more direct transfer of force to the ground. The cushioning in running shoes may hinder your ability to generate maximum power and stability during the squat movement. For these reasons, it is generally recommended to use shoes specifically designed for weightlifting or strength training when performing squats. Weightlifting