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Last updated: 19 April 2024 5 min read  A quality pair of leggings is a must for workouts, but not all leggings are created equal. Subpar leggings can become see-through and even sheer as you move, distracting you from your workout goals. The best squat-proof leggings allow you to focus squarely on exercising, with added style and functionality in the mix. Squat-proof leggings provide more than just opaqueness. The best squat-proof leggings are made from breathable materials to increase your comfort during the day. Moisture-wicking material is a bonus, along with pockets to hold the essentials as you lift, run and jump. Because squat-proof leggings are a key part of any workout wardrobe, it's important to know what to look for when shopping. Here's a breakdown, along with a few recommendations to get you started. ## What does "squat-proof" mean for leggings? The term squat-proof leggings is vague and usually describes leggings that aren't sheer enough to see through. Nike assesses squat-proofing in leggings before they hit the market. Nike uses a technology called a spectrophotometer to monitor how much light passes through leggings at a stand (which is 0% stretch), a squat (50% stretch) and a forward fold (60% stretch), explains Emily Polkow, lead product line manager, global apparel at Nike. That device then delivers a rating from zero to five, with zero being see-through and five having no light penetration. "From there, we have come up with a pass/no-pass rating based on a large data set for both black leggings and coloured leggings", Polkow says. "We consider anything four or higher on the spectrophotometer as 'squat-proof'".  [](https://www.nike.com/za/w/womens-tights-leggings-29sh2z5e1x6) ## What is the best material for squat-proof leggings? There are a lot of factors that go into making leggings squat-proof. Typically, squat-proof leggings feature two kinds of knit constructions—interlock, which is created by knitting two fabrics together, and spacer, which features two outer fabric layers connected by another layer of thread. "There is a lot that goes into each to make them squat-proof—yarn size or denier, gauge, knit tightness, stretch/elongation—but an interlock is usually safest", Polkow says. ## The best squat-proof leggings When you're shopping for squat-proof leggings, Polkow stresses the importance of purchasing the correct size. Then, you can do the squat test at home before taking your leggings to the gym. Consider these options in your search. ## Best squat-proof leggings with pockets: Nike Universa Women's Medium-Support High-Waisted Full-Length Leggings with Pockets Pockets make it easy to keep important items, like keys, phones and credit cards, on hand without interfering with your workout. The Nike Universa leggings feature fitted pockets that sit just below the hip, making it easy to slide your phone and other essentials inside. Those pockets feature a seamless entry stitched close to your body to maintain your natural silhouette. The Universa leggings are designed to smooth and lift your body and are crafted from the sleek, midweight InfinaSmooth fabric. An extra-wide waistband adds to the smooth look. Slip these on for runs, lifting or running errands. These leggings feature Nike Dri-FIT technology to help pull sweat away from your skin, keeping you as dry as possible while you work out. They're also made with at least 50% recycled nylon fibres and come in seven shades, ranging from bright to neutral. [Shop Nike Universa Leggings](https://www.nike.com/za/t/universa-womens-high-waisted-full-length-leggings-with-no-front-seam-4fSddR/DQ5996-010) ## Best squat-proof leggings for workouts: Nike One Women's High-Waisted Full-Length Leggings While you can technically wear your leggings to do just about anything, some are designed to be more responsive during workouts. The Nike Ones are midweight leggings that have got you covered, whether you're logging miles outside or doing reps indoors. These bottoms have non-sheer fabric along with a high waist to cover your bum and hips throughout your workout. The leggings have minimal seams for a smooth look, along with a hidden roomy drop-in pocket at the back of the waistband to keep your phone out of the way. Crafted with Nike Dri-FIT technology, these leggings help shuttle sweat away from your body. Whether you choose classic black, neutral brown or pale purple shades, these leggings pair well with cropped tops. [Shop Nike One Leggings](https://www.nike.com/za/t/one-womens-high-waisted-full-length-leggings-SVGXJv/FN3226-010) ## Best high-rise squat-proof leggings: Nike Go Women's Firm-Support High-Waisted Full-Length Leggings with Pockets High-rise leggings lend support to your waistline, helping you to feel secure while you go about your workout. These Nike Go leggings are high-waisted, with an extra-wide waistband designed to lower the risk of rolling, pinching and sliding as you move through your day. The leggings feature the midweight InfinaLock fabric for compression and support, along with Nike Dri-FIT technology to help keep you dry during more intense workouts. The Nike Go has six pockets—two angled, seamless side pockets, three discreet drop-in pockets on the back of the waist and a zip pocket on the thigh—giving you a range of choices for keeping your must-haves close. These leggings, which come in four shades, are also available in a mid-rise if you prefer a lower waistband. [Shop Nike Go Leggings](https://www.nike.com/za/t/go-womens-high-waisted-full-length-leggings-with-pockets-1jFh2S/DQ5668-325) ## Best plus-size squat-proof leggings: Nike Zenvy Women's Gentle-Support High-Waisted 7/8 Leggings (Plus Size) The best leggings are specially designed for your body type so you can enjoy a comfortable fit. Nike Zenvy leggings feature InfinaSoft fabric for a lightweight feel that's still opaque enough to be squat-proof. This pair is designed for maximum softness to keep you comfortable no matter where your day takes you. The Zenvy leggings have a drop-in pocket at the back that's large enough to contain your phone, along with an extra-wide waistband for support and smoothing. These leggings feature Nike Dri-FIT technology for faster sweat evaporation. Choose from 13 different shades, in sizes 0X to 4X, to match nearly any outfit. [Shop Nike Zenvy Leggings (Plus Size)](#) ## Shop Nike Leggings [View All](https://www.nike.com/za/w/womens-training-gym-tights-leggings-29sh2z58jtoz5e1x6) - [Nike Universa \ Women's High-Waisted 7/8 Mesh Leggings \ __R 2 399,95__](https://www.nike.com/za/t/universa-womens-high-waisted-7-8-mesh-leggings-Z1zsHKKj/IM9781-486) - [Nike Universa \ Women's High-Waisted 12.5cm (approx.) Biker Shorts with No Front Seam \ __R 1 399,95__](https://www.nike.com/za/t/universa-womens-high-waisted-12-5cm-approx-biker-shorts-with-no-front-seam-BzPHnp/HQ6832-010) - [Nike Universa \ Women's High-Waisted 7/8 Leggings with No Front Seam \ __R 2 199,95__](https://www.nike.com/za/t/universa-womens-high-waisted-7-8-leggings-with-no-front-seam-QBPbCq/HQ6813-010) - [Nike Universa \ Women's High-Waisted Full-Length Leggings with No Front Seam \ __R 2 199,95__](https://www.nike.com/za/t/universa-womens-high-waisted-full-length-leggings-with-no-front-seam-gPKt1m/HQ6810-486) - [Nike Pro Sculpt \ Women's Dri-FIT High-Waisted 12.5cm (approx.) Biker Shorts \ __R 999,95__](https://www.nike.com/za/t/pro-sculpt-womens-dri-fit-high-waisted-12-5cm-approx-biker-shorts-LcpuyHfN/IB9103-412) - [Nike Pro 365 \ Women's 12.5cm (Approx.) Mid-Rise Shorts \ __R 649,95__](https://www.nike.com/za/t/pro-365-womens-12-5cm-approx-mid-rise-shorts-Wo9GADOE/IQ6018-410) - [Nike Pro Seamless \ Women's High-Waisted 7/8 Leggings \ __R 1 099,95__](https://www.nike.com/za/t/pro-seamless-womens-high-waisted-7-8-leggings-lyNGeENf/IR4200-654) - [Nike Pro Seamless \ Women's Dri-FIT High-Waisted 12.5cm (approx.) Biker Shorts \ __R 899,95__](https://www.nike.com/za/t/pro-seamless-womens-dri-fit-high-waisted-12-5cm-approx-biker-shorts-azwcszWF/IF1210-010) - [Nike Pro Seamless \ Women's High-Waisted 12.5cm (approx.) Biker Shorts \ __R 899,95__](https://www.nike.com/za/t/pro-seamless-womens-high-waisted-12-5cm-approx-biker-shorts-ArQudd22/IR4197-654) - [Nike Zenvy \ Women's High-Waisted Full-Length Leggings with No Front Seam \ __R 1 999,95__](https://www.nike.com/za/t/zenvy-womens-high-waisted-full-length-leggings-with-no-front-seam-DCnsIZfl/II2862-010) Words by Korin Miller Originally published: 19 April 2024 ## Related Stories -  [](https://www.nike.com/za/a/kids-leggings) # Buying guide # The best Nike leggings for kids -  [](https://www.nike.com/za/a/best-maternity-leggings) # Buying guide # The best maternity leggings by Nike -  [](https://www.nike.com/za/a/best-pants-for-running) # Buying guide # Best running trousers by Nike -  [](https://www.nike.com/za/a/best-plus-size-leggings) # Buying guide # The 4 best plus-size leggings styles by Nike -  [](https://www.nike.com/za/a/winter-workout-clothes) # Buying Guide # What to Wear for Outdoor Winter Workouts Resources [Find a Store](https://www.nike.com/za/retail/) [Nike Journal](https://www.nike.com/za/stories) [Become a Member](https://www.nike.com/za/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/za/promo-code) [Product Advice](https://www.nike.com/za/product-advice) [Running Shoe Finder](https://www.nike.com/za/running/shoe-finder) Help [Get Help](https://www.nike.com/za/help) [Order Status](https://www.nike.com/za/orders/details) [Shipping and Delivery](https://www.nike.com/za/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/za/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/za/help/a/payment-options-gs) [Contact Us](https://www.nike.com/za/help/#contact) [Reviews](https://www.nike.com/za/help/a/reviews) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/za/sustainability) [Purpose](https://www.nike.com/za/purpose) [Nike Coaching](https://www.nike.com/za/coaching) [Report a concern](https://secure.ethicspoint.com/domain/media/en/gui/56821/index.html) Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) [Resources](https://www.nike.com/za/help) [Find a Store](https://www.nike.com/za/retail/) [Nike Journal](https://www.nike.com/za/stories) [Become a Member](https://www.nike.com/za/membership) [Feedback](https://www.nike.com#site-feedback) [Promo Codes](https://www.nike.com/za/promo-code) [Product Advice](https://www.nike.com/za/product-advice) [Running Shoe Finder](https://www.nike.com/za/running/shoe-finder) [Help](https://www.nike.com/za/help) [Get Help](https://www.nike.com/za/help) [Order Status](https://www.nike.com/za/orders/details) [Shipping and Delivery](https://www.nike.com/za/help/a/shipping-delivery-gs) [Returns](https://www.nike.com/za/help/a/returns-policy-gs) [Payment Options](https://www.nike.com/za/help/a/payment-options-gs) [Contact Us](https://www.nike.com/za/help/#contact) [Reviews](https://www.nike.com/za/help/a/reviews) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/za/sustainability) [Purpose](https://www.nike.com/za/purpose) [Nike Coaching](https://www.nike.com/za/coaching) [Report a concern](https://secure.ethicspoint.com/domain/media/en/gui/56821/index.html) ## Community Discounts [Student](https://urldefense.com/v3/__https://services.sheerid.com/verify/68d55e7b273c5b3a03a5b76d/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx4IPOiRLg%24) [Teacher](https://urldefense.com/v3/__https://services.sheerid.com/verify/68dcfa39c3f2fd1cd3069932/?locale=en-GB__%3B%21%21KLCbKzk%21nTvDkRbY-BbSpoWsFhAQdmMrehEzU3loDux4_exRVjO9--Ik_EbQNJ3bX2gkEwR7F9cVVROFKqLxE4B8uW6bnx5n4vwR-Q%24) South Africa - © 2026 Nike, Inc. 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