Do You Need Grip Socks for Pilates? What Studios Require and Why

Do you need grip socks for Pilates? If you're booking a reformer class at a studio, plan on it: many studios, including Club Pilates, require them. For mat Pilates at home they're optional, and some instructors even encourage going barefoot. (Not sure which class type fits you? See reformer vs. mat Pilates.)

Here's what studios ask for, why they ask, and what the research does (and doesn't) say about grip socks (also called grippy socks) versus bare feet.

Do you need grip socks for Pilates? The short answer by class type

NBC Select notes that you can technically do Pilates barefoot, depending on the practice and the studio, but most studios require grippy socks.

Policies vary, so check with your studio before your first class. Already know you need a pair? Jump to what to look for or see our best Pilates grip socks.

Why do you wear grip socks in Pilates?

Traction on a moving carriage

On a reformer, your feet press against the footbar, the carriage and the platform while parts of the machine move. Bekah Kilinski, VP of operations and lead coach at Form50, told NBC Select that the grips "prevent you from slipping on your mat or reformer, which reduces the risk of injury."

Tap the diagram to enlarge

Ally G. Nathan, a Pilates and yoga instructor at Mayo Clinic's Dan Abraham Healthy Living Center, recommends Pilates socks for reformer classes because students balance on different surfaces of the machine, and the sticky bottoms help students feel less likely to slip off the machine, according to Mayo Clinic Press.

Garage Gym Reviews also says grip socks provide traction on slippery surfaces like mats and reformers.

Hygiene on shared equipment

Studio equipment is shared by many people every day. Garage Gym Reviews notes that some studios require socks for hygiene, as a barrier between your feet and shared equipment. NBC Select notes that going barefoot "isn't the most sanitary option."

More broadly, the American Academy of Dermatology notes that the fungus that causes athlete's foot "may be on the floor" in public areas and recommends wearing footwear around gyms, pools, showers and locker rooms. We didn't find a study measuring whether grip socks reduce athlete's foot in Pilates studios specifically, so treat hygiene as a sensible studio rule rather than a proven benefit.

It's often simply the rule

Club Pilates' FAQ answers "Do I need grip socks?" with "Yes," adding that "Every class participant needs grip socks." BODYBAR Pilates says it requires them "in every class for your safety and comfort." Both sell pairs at the studio if you forget yours.

Grip socks vs. bare feet vs. regular socks

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Regular socks: the option nobody recommends

Plain socks give you a barrier between your skin and the equipment, but no traction. Studios like Club Pilates specifically require grip socks, and the experts NBC Select interviewed point to the grips as what keeps you from slipping.

Bare feet: better traction than you might expect

The research here is limited, and it doesn't come from Pilates. A small 2009 study in BMC Geriatrics (Chari et al.) tested hospital non-slip socks on vinyl flooring:

• Bare feet had the best slip resistance. The authors concluded that "non-slip socks demonstrated poorer slip resistance than bare feet."
• Non-slip socks varied. Some were little better than regular socks.
• Caveats: only three people took part in the ramp tests, the surface was a hospital floor rather than a reformer, and the authors still recommended proper shoes because earlier studies linked barefoot walking with more falls.

A 2017 literature review in Geriatric Nursing (Hartung and Lalonde) also found inconclusive evidence that non-slip socks prevent falls among hospitalized older adults.

So the strongest case for grip socks is against regular socks, plus studio hygiene and policy. In one small lab study on hospital flooring, bare feet gripped better than non-slip socks, and we didn't find research showing that grip socks prevent Pilates injuries.

For mat work, some instructors prefer bare feet. According to Mayo Clinic Press, Nathan challenges students to try going without socks in mat Pilates or yoga, since balancing barefoot can strengthen the ankle muscles.

What to look for in your first pair

• Grip from toe to heel. Saba Alavi-Parham, owner of Fuse Pilates in Washington, D.C., told NBC Select the best ones are "covered from the toes to the heel for safety." Garage Gym Reviews also found full-foot silicone grippers outperform partial coverage.
• A closed toe (usually). Some sock brands market toeless styles for letting your toes spread, but NBC Select's experts advise against them because they're "not as hygienic" on shared equipment, and some studios don't allow them. If you prefer toeless, check your studio's rules first.
• Thin and snug. Kilinski says socks shouldn't be overly thick so you can "feel the bottom of your foot," and Alavi-Parham says the fit should be snug, not loose. Garage Gym Reviews adds that minimal cushioning keeps your foot from moving inside the sock, and arch compression helps socks stay put.

The Pointe Studio Happy Full Grip Sock was Garage Gym Reviews' best overall pick, with full-foot grip and arch compression:

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NBC Select's best overall was the Tavi Savvy, a low-rise, closed-toe sock with a heel tab.

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NBC Select's budget pick was the Gaiam Grippy Studio Yoga Socks.

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For more options, see our guide to the best Pilates grip socks or browse all grip socks.

How to make them last

Alavi-Parham recommends flipping grip socks inside out before washing. Kilinski says to air dry them, because dryer heat weakens the grips over time. Tavi's care instructions call for turning them inside out, a gentle cold wash, no fabric softener, and air drying. Pointe Studio's product page says to wash inside out on a warm, delicate cycle, then line dry or use low heat.

Brands disagree, so follow the label on your pair. The AAD also recommends changing your socks every day, and more often when they get wet. For the full routine, see how to wash grip socks.

Bottom line: should you buy grip socks?

• Taking studio reformer or mat classes: buy one pair before your first class. Many studios, including Club Pilates and BODYBAR, require them.
• Home reformer: recommended. Instructors recommend grip socks for traction on the reformer's moving carriage.
• Mat at home only: optional. Bare feet are a common choice for mat work at home.

If you just need one pair for studio classes, Garage Gym Reviews' best overall pick, the Pointe Studio Happy Full Grip Sock, has toe-to-heel grip and arch compression:

Check price on Amazon

Frequently Asked Questions

Can I do Pilates in regular socks?

It's not recommended. Experts interviewed by NBC Select say the grips keep you from slipping on the mat or reformer, and studios like Club Pilates specifically require grip socks. Plain socks give a barrier but no traction.

Can I do Pilates barefoot?

At home or in some mat classes, yes. NBC Select notes barefoot is technically possible depending on the studio, and a Mayo Clinic instructor encourages trying barefoot mat work to challenge ankle strength. Many reformer studios, including Club Pilates and BODYBAR, require grip socks.

What if I forget my grip socks?

Club Pilates and BODYBAR both sell pairs at the studio. If you're going to a smaller studio, call ahead to check its policy.

Do you need grip socks for mat Pilates?

At home, no. Bare feet or grip socks both work. Studio mat classes often still require grip socks, and Club Pilates requires them in every class. Check your studio's policy.

Are toeless grip socks OK?

Experts interviewed by NBC Select advise against toeless styles because they're less hygienic. Check your studio's rules.

Can I wear yoga or barre grip socks for Pilates?

Usually, yes, as long as they have grips on the sole and meet your studio's rules. NBC Select's budget pick for Pilates is a yoga sock, the Gaiam Grippy Studio Yoga Socks.

Do men need grip socks for Pilates?

Yes, if your studio requires them. Club Pilates' policy applies to everyone: "Every class participant needs grip socks." Check your studio's rules before class.

Do grip socks prevent injuries?

Instructors say they reduce slipping compared with regular socks. But research on non-slip socks, mostly in hospitals, is mixed, and one small study found bare feet had better slip resistance on vinyl flooring. Treat them as a sensible precaution, not a guarantee.

Sources

• NBC Select: The best Pilates socks for the mat and reformer
• Garage Gym Reviews: Best Pilates socks
• Mayo Clinic Press: Pilates with your socks on: Grippy or gross?
• Club Pilates: FAQ and Are grip socks required?
• BODYBAR Pilates: What are grippy socks?
• American Academy of Dermatology: Athlete's foot prevention
• Chari et al., BMC Geriatrics (2009): Are non-slip socks really "non-slip"? An analysis of slip resistance
• Hartung and Lalonde, Geriatric Nursing (2017): The use of non-slip socks to prevent falls among hospitalized older adults
• Tavi: Savvy grip socks
• Pointe Studio: Happy full foot grip sock