6 Best Training Shoes for Flat Feet (2024 Update)

Cross-Training Shoe for Flat Feet, CrossFit Dialed

When looking into cross-training shoes for flat feet that work for CrossFit I’m specifically looking for two key performance aspects. First, is the fit of the model and the width of the midfoot and toe box to ensure the shoe actually works for those with flatter feet.

Second, I look into the construction features that help make the model a great CrossFit shoe. Does it have the versatility components, upper durability, and stability features needed for tackling CrossFit workouts?

My Top Pick: UA TriBase Reign 6

The UA TriBase Reign 6 has been a fantastic do-it-all-style cross-training shoe that crushes it for CrossFit, too. This is the first TriBase Reign model where I’ve been like, “Okay, this model slaps across the board.” I feel like UA has finally hit their stride with this shoe line.

My biggest callouts for the Reign 6 regarding its performance for CrossFit include its durability, versatility, and flexibility. I have yet to have durability issues in my Reign 6 and I’ve been purposely abusing this model on rope climbs and have had my fair share of clipping my toes on box jumps with them.

Versatility is also a massive perk of this shoe. Despite having a drop-in midsole — which can sometimes be hit or miss — I find that it performs super well regarding comfort and responsiveness for WODs where you’re jumping a lot, and it’s been stable enough to support heavy lifts.

I also like the flexibility of this model’s sole and how well it articulates with the foot when training. This shoe has a minimalist vibe to it, and with a wider toe box and midfoot, it’s a great option for athletes who want a shoe that never feels like it limits the midfoot and arches.

• Heel-to-Toe Drop: 2mm
• Weight: 14.2 oz (for my size 10 model)
• Removable Insole: Yes
• Sizing: True to Size
• For More Info: Read My Review

Cross-Training Shoes for Flat Feet, Lifting-Focused

If you’re looking for a great cross-training shoe specifically for lifting and you have flatter feet, then one of the biggest that I like to pay attention to is the shoe’s midfoot and toe box width.

When lifting, we’ll want ample width to splay the toes and grip the floor properly, so I’m looking for a stable shoe with ample width to accommodate a flatter foot’s needs.

My Top Pick: STR/KE MVMNT Haze Trainer

My second pick for flat feet cross-training shoes and CrossFit is the STR/KE MVMNT Haze Trainer. This model features STR/KE MVMNT’s S2 last which has an anatomical build to it and a width that rivals the Altra Escalante’s width.

For flatter-footed athletes, this model’s toe box will likely fit like a glove in a good way and the midfoot isn’t so aggressive so it shouldn’t feel offputting when lifting or wearing them for daily wear.

Another aspect to like about the Haze Trainer for lifting is that the midsole in this model does a great job of providing stability and a high degree of mobility for things like cleans, lunges, and split squats.

I often describe this shoe as a “pseudo-minimalist” model so if you enjoy that style of shoe, then you’ll like the Haze Trainer. The Haze Trainer almost feels like a barefoot shoe at times with how mobile its sole construction is, which is a good thing for lifters really trying to feel the ground below them as they lift heavy.

• Heel-to-Toe Drop: 4mm
• Weight: 11.2 oz
• Removable Insole: Yes
• Sizing: True to Size
• Read My Review: Read My Review

Cross-Training Shoes for Flat Feet, Running-Focused

If you’re in the market for a new cross-training shoe that can perform well with runs and in the gym, then you’ll want to explore hybrid shoe options as most pure cross-training shoes will fall short of running.

If you’re also wanting to explore other hybrid-focused training shoes, I’d suggest also checking out my best training shoes for lifting and running. Just make sure you note that as specificity increases so can a hybrid shoe’s performance.

My Top Pick: STR/KE MVMNT Vimana Hybrid Runner

My top pick for flatter-footed individuals that want a great hybrid training shoe is the STR/KE MVMNT Vimana Hybrid Runner. This shoe also features STR/KE MVMNT’s S2 last and provides adequate forefoot and midfoot width.

Outside of being a slightly model in general this is also one of the few shoes that I think truly excels as a hybrid training shoe. This model has a slight bias in its construction for trail running and road running, but it also works well in the gym.

The Meta Platform outsole provides a nice stable base to run on and the Cush50 EVA/EPE midsole provides a nice blend of stability and versatility. I’ve deadlifted over 455 lbs in this shoe without any stability issues, for example.

This shoe can be a bit more pricey, but I think it’s worth it for the athlete and lifter that wants a true hybrid training shoe for lifting and outdoor running.

• Heel-to-Toe Drop: 4mm
• Weight: 11.2 oz
• Removable Insole: Yes
• Sizing: True to Size
• Read My Review: Read My Review

Cross-Training Shoe for Flat Feet, HIIT Dialed

When tackling HIIT workouts, nothing can be more frustrating than dealing with a pair of shoes that are way too tight for your foot’s anatomy. This can make the whole experience uncomfortable and leave your feet with blisters.

My Top Pick: PUMA PWR Nitro Squared

The PUMA PWR Nitro Squared is a strong HIIT-focused shoe for anyone who needs a model for class-style workouts. I’ve thoroughly enjoyed this shoe more than I thought I would, and routinely use them for conditioning circuits and hybrid workouts.

Despite being a PUMA shoe — which, let’s be real, has notoriously run pretty snug through the midfoot — this model has a more spacious fit. The upper volume through the forefoot and midfoot have a nice amount of volume and the platform of this shoe is wide enough for my E/EE width feet.

I’ve enjoyed the Nitro foam and how much bounce it has. This shoe took about two weeks to fully break-in, but once I passed that threshold, it started to feel even better for things like interval runs, box jumps, and sled workouts. I think this is due to the foam gaining more flexibility.

To add to this shoe’s performance for HIIT, the outsole also has a good grip for turf and workouts on wooden floors. They’re a pretty foolproof pair when it comes to traction. For my flat feet friends wanting a shoe for HIIT, I’d highly suggest checking out this model if you want something bouncy with a wider and more built out platform.

• Heel-to-Toe Drop: 4mm
• Weight: 13.85 oz (size 10 model)
• Removable Insole: Yes
• Sizing: True to Size
• For More Info: Read My Review

Cross-Training Shoes for Flat and Wide Feet

If you’re trying to find that one cross-training shoe that delivers an adequate width to its that is also flat-foot-friendly, then you’ve likely been hard-pressed finding a pair of shoes that fits your specific needs.

To be honest, the cross-training shoe market is pretty underserved when it comes to models that work for exceptionally wide feet, which is something I hope changes over the next few years.

My Top Pick: Altra Solstice XT 2

The Altra Solstice XT 2 is taking my top pick as the best flat-foot cross-training shoe that can work for wide feet. This cross-training shoe has one of the widest toe boxes on the market compared to its peers.

On top of its wider toe box, this shoe also doesn’t have a super aggressive midfoot which is great for anyone that wants a midfoot that isn’t super rigid to where it digs into the arch of the foot.

The Altra Solstice XT 2 has a medium-density midsole that works for versatile training settings but can also support heavier sessions as well. When squatting over 335 lbs in this shoe, stability wasn’t a major concern and I liked their width for toe splay.

This shoe also has a zero-drop construction so if you like flatter shoes for working out, then I think you’ll resonate with the Altra Solstice XT 2’s construction. My only issue with the Solstice XT 2 is that the outsole could be more durable for outdoor sessions.

• Heel-to-Toe Drop: 0mm
• Weight: 9.5 oz (size 10 model)
• Removable Insole: Yes
• Sizing: True to Size
• For More Info: Read My Review

Cross-Training Shoes for Thick and Flat Feet

If you have flat and thick puddle stompers, this section is for you. This pick is for my friends who are constantly battling shoes that feel far too low-profile through the midfoot and forefoot.

My Top Pick: VIKTOS Core Gym

The VIKTOS Core Gym has been one of my favorite shoes in the context of models that surprised me with their performance. This shoe routinely flies under the radar despite it providing a seemingly strong performance for lifting, cross-training, CrossFit, you name it.

In the context of my tests and training, I’ve enjoyed this shoe’s stability, versatility, and durability. The medium-density foam midsole has been plenty stable for supporting my heaviest sessions, and to date, I’ve squatted 385 lbs and deadlifts 475 lbs in this model with no stability issues.

Its midsole reminds me of older Reebok Nanos, so it has a denser feeling with a bit of responsiveness. For example, it has enough give and bounce to not feel unbearably uncomfortable for plyometrics and dynamic workouts, which is great for giving this model its versatility.

Regarding durability, I have yet to have issues with the reinforced upper and outsole in this model, so I feel like it should be pretty bombproof for most lifters and athletes. I’ve blasted this shoe with rope climbs in WODs and friction from concrete when playing pickleball and no issues whatsoever.

• Heel-to-Toe Drop: 4mm
• Weight: 12.4 oz (for my size 10)
• Removable Insole: Yes
• Sizing: True to size with a wider more spacious fit
• For More Info: Read My Review

Is Working Out With Flat Feet Bad?

No, it is never bad to work out. If you have flat feet, then it can be beneficial for your specific foot anatomy to train and train hard at that. Everyone’s foot anatomy is slightly different, so the benefits will vary from athlete to athlete.

If you have flat feet and notice that your feet ache or feel tired after workout sessions, it can be a good idea to focus on and improve your foot’s musculature. This can then carry over to your foot’s intrinsic muscles, which help provide it with its structure.

If you look around online, then it doesn’t take long until you see something like “flat feet are bad”. That’s a common misconception, and flat feet are not inherently bad as foot flatness varies greatly between individuals and what that means can also vary.

For example, there are plenty of elite athletes and lifters that have, by definition, “flat feet” but perform just fine without issues. There’s a lot of individuality that comes into play here and adopting the mindset of “this is bad” can be limiting and create issues where there are none, in my coaching opinion.

My biggest piece of advice is to listen to your body when it comes to working out with flatter feet and ease into your style of training accordingly. Then add accessories as needed based on the feedback your body gives you from training.

This way you can better scale your workouts so you’re not feeling beat up after them and you can assess if you should spend some extra time training the feet directly.

Why Are CrossFit Shoes Flat?

Not all CrossFit shoes are flat and very few models actually provide a 0mm heel-to-toe drop or fully flat construction. Most models feature heel-to-toe drops that range from 2mm to 9mm. This range is used to provide the shoe with a “best of all worlds” type of feel.

A shoe’s heel-to-toe drop can influence how a shoe fits, feels and performs. If we raise our heel higher above our toe, then we’ll see mechanical changes at the ankle and foot when working out.

The 2mm-9mm heel-to-toe drop range that most CrossFit shoes utilize is to provide the shoes with a lower-to-the-ground feel, but also provides some heel for training purposes when doing things like squats, cleans, wall balls, and thrusters.

Do Flat Feet Lifters Need Arch Support?

Not necessarily. This question depends on the level of midfoot and arch support you need to train and work out without discomfort. If you have flatter feet that are more rigid in nature, then you may not need a ton of arch support when lifting.

Basically, if your feet have adequate musculature and your arch is flatter but strong, then you may not require auxiliary midfoot support.

For lifters that find their feet collapsing or as though they’re not as stable and balanced when training and note that it’s taking away from their performance, then exploring additional arch support could be a really good call.

This could be provided through a shoe’s last and construction or additional orthotics designed to provide additional arch support. Note, if you reach for additional arch support in shoes, it’s also a good idea to train your foot outside of that shoe to build up the deeper muscles of the foot.

Takeaway Thoughts

If you have flat feet, then it can be a tedious process trying to find a pair of cross-training shoes that fit your performance needs best. There are plenty of cross-training shoes on the market that can work for flat feet and each model will feel differently based on your individual needs.

The cross-training shoes for flat feet featured in this article should all work for flat feet and they each provide their own unique fit and feel in regard to stability and versatility per the demands of your training.

If you have any questions on this round-up and the shoes featured in it, drop a comment below or reach out to me personally via Instagram (@jake_boly or @that_fit_friend).