How To Walk Barefoot: Techniques & Health Benefits
Most of you will read the title and think, "Do I really need instructions on how to walk? I have been doing it my whole life!"
Others (hopefully) will think, "Finally, the answer to my burning question - have I been walking wrong in barefoot shoes?"
Whichever group you are in, keep reading to learn about the surprising benefits of barefoot walking (or the benefits of zero drop/minimalist shoes), as well as instructions to get you started.
What Is The Right Way To Walk?
For those of you who are skeptical that there may be a better way to walk, let me ask you this: Do tribal women in Africa with water jugs balanced on their heads walk in the same way that Olympic race walkers do? Do either of those people walk in the same way that you do?
The answer to both questions is obviously no.
That's because walking isn't just walking. And you walk differently based on circumstances:
Your gait will change if you’re walking uphill or downhill, walking fast or walking slow, or walking on different surfaces.
But there are fundamental principles that you’ll discover in this article which can make your walking more efficient, enjoyable, and simply better for your body.
How Going Barefoot Can Help You
While it’s possible to learn optimal walking form in shoes, it’s faster and easier to be in your bare feet to discover the best way to walk. That’s because:
- Most modern shoes get in the way of proper walking form. They squeeze your toes together, alter your posture with elevated heels, and feel stiff, which could hamper your ability for your bones and joints to move naturally.
- When you’re barefoot, you get feedback from the ground which can help you find a natural, comfortable way to walk. You're quickly aware of your biomechanics: walking with proper form feels good, and improper form feels uncomfortable.
One other advantage: By walking barefoot, you become your own best teacher about proper walking form. Listening to your body will help you discover your own secrets for walking efficiently, enjoyably, and easily.
How Should My Foot Land When I Am Walking?
Forefoot striking, midfoot striking, heel striking... does it make a difference when walking?
That's actually the wrong question to ask. It's not the footstrike you should focus on. Your footstrike changes based on whether you’re walking uphill, downhill, fast, slow, accelerating, decelerating, and what surface you’re on.
The most important aspect of barefoot walking is landing with your foot underneath your body (or close to that) rather than having it land too far out in front of your body, which is called “overstriding.”
If you’ve explored barefoot running, you’ll recognize these ideas about walking are the same as for running. Where your foot lands in relation to your body, to your center of mass, is the most important thing.
And the way you learn to have your foot land in the right place is all about using your glutes and hamstrings properly when you walk… and that’s what the instructions, below, will teach you to do.
How Do I Train Myself To Walk Barefoot?
If you want to learn the natural way to walk, follow these steps for learning how to walk barefoot properly (and more enjoyably!):
Want to see this in action? Watch the video below, then use the steps here to dial in your form.
Start by taking off your shoes—or get as close as possible to barefoot. Even socks can reduce the feedback your feet need to learn proper walking form.
You want your feet free to move and feel the ground.
If you do need to wear shoes, avoid ones that interfere with natural movement—like cushioned soles, elevated heels, narrow toe boxes, or stiff designs.
Instead, choose minimalist shoes that are flexible, low to the ground, and foot-shaped, with a zero-drop sole—like Xero Shoes.
Walk with your glutes, not your hip flexors
Your glutes and hamstrings are your body’s “prime movers,” but most people rely too much on their hip flexors when they walk.
Try this instead:
- Lift one foot slightly off the ground and don’t swing it forward
- Push your standing leg backward (like you’re skating)
- Let your lifted foot land naturally under your body
- Repeat on the other side
This helps you move using your glutes, instead of pulling yourself forward with your hips.
At first, it may feel a bit robotic—like a lunge, catch, reset pattern. That’s normal.
As you get more comfortable:
- Don’t push as far back
- Let each step flow into the next
- Stay relaxed
Listen to your body
Don’t worry about how your foot lands—heel, forefoot, or flat is all fine.
When you can feel the ground, your body will naturally adjust your stride.
Over time, this walking style can feel smoother, more efficient, and you'll probably notice that other parts of your body relax too.
Are Minimalist Shoes As Good As Walking Barefoot?
Going completely barefoot isn't for everyone and isn't right for every occasion.
The good news is that you can walk in minimalist (or barefoot) shoes instead. That's why we created Xero Shoes - so you can get all the benefits of being barefoot while still protecting your feet.
Xero Shoes are designed with a thin, flexible sole and roomy toe box so your feet can move naturally. This allows you to strengthen your foot muscles and safely get feedback from your environment, similar to what you get in bare feet.
NOTE: Not all minimalist shoes are, well, minimalist
There are many footwear brands that advertise their shoes as “barefoot” or “minimalist.” And there are brands that advertise that they’re “zero-drop,” meaning that the heel isn’t elevated higher than the ball of the foot.
People often use minimalist and zero drop shoes interchangeably, which isn’t accurate, since you can have a zero-drop shoe with a stiff, or highly cushioned sole.
According do Dr. Irene Davis, the characteristics of a truly “barefoot shoe” are:
- A wider, foot-shaped toe box
- No arch support
- Little or no cushioning
- A flexible sole to allow for proper foot motion
- A thin sole to provide proper feedback about what you’re stepping on or in
- Light weight
- “Zero-drop” on a non-elevated heel
According to Dr. Davis, shoes that don’t have ALL of those characteristics are “partial-minimalist shoes.” And her research shows that these types of shoes are the worst shoes to wear. That’s because, typically these shoes have cushioning that inhibits the feedback you need to naturally adopt a more ideal gait, and any heel lift will do something similar.
Xero Shoes, according to Dr. Davis, checks all the “barefoot boxes.”
Can I Walk Barefoot On Hard Surfaces?
In a word: Yes
Humans evolved in places with packed mud that’s as hard as concrete (and with rocks and twigs and pokey things that you would never want to step on).
Your muscles, ligaments, and tendons are natural springs and shock absorbers. Better than any man-made cushioning material.
And when you land with your foot underneath your body, you can engage your arch (regardless of whether you have flat feet or high arches), to give you a strong foundation.
Have FUN!
One of the best things about walking barefoot is how enjoyable it can be.
Learning a new movement pattern takes a bit of time to become habitual, and it’s a different amount of time for each person.
If it feels like work, stop. Rest. Then start again later.
Remember that your brain integrates new things when you’re resting, not by working harder.
So, use fun as your guide.
And, if you want to try Xero Shoes, start shopping here, or take our Shoe Finder Quiz and get recommendations for your new favorite footwear.
The information in this post does not take the place of medical advice. Only your doctor can provide advice, diagnosis, and treatment. Always consult a qualified health provider if you have questions about your health.
