Squats vs. Deadlifts: Why You Need Both in Your Routine

 

The Squat: Bend at the Knees

What it targets: 

• Primary: Quadriceps, glutes 
• Secondary: Hamstrings, calves, core, lower back

How it works:

The squat is a knee dominant movement. As you descend into a squat, you bend primarily at the knees and hips, lowering your body while keeping your chest up and your core engaged. The goal is to get your thighs parallel to the ground (or lower, depending on mobility), then power back up to standing.

Why it’s important:

Squats are a go to for building lower body strength and stability. They also train your ability to move up and down, a functional movement we use on the daily, from sitting to standing. Squats improve joint flexibility and increase muscle mass, which in turn boosts metabolism.

The Deadlift: Hinge at the Hips

What it targets: 

• Primary: Hamstrings, glutes, lower back 
• Secondary: Core, traps, grip strength, forearms

How it works:

The deadlift is a hip dominant movement. You hinge at the hips while maintaining a straight spine, grip the weight (usually a barbell or dumbbells), and lift it off the ground by driving your hips forward. It’s less about bending the knees and more about engaging the posterior chain, the muscles along the backside of your body.

Why it’s important:

Deadlifts train your ability to pick things up off the floor safely and efficiently, which is essential for everyday life. They build total body strength, especially in the hamstrings and glutes, and help correct postural imbalances caused by long periods of sitting.

So… Squat or Deadlift? Why Not Both?

Here’s the truth: you need both! Each movement complements the other. Squats emphasize your quads, help build pushing power from the ground up, and helps strengthen the knees. Deadlifts hit your posterior chain and build pulling strength. Including both in your routine creates balance in your body, reduces the risk of injury, and ensures you’re not neglecting any major muscle groups.

No matter your fitness goal whether you’re trying to lose weight, gain muscle, improve athletic performance, or simply move better, squats and deadlifts are both equally essential.

Tips to Add Them into Your Routine:

• New to lifting? Start with bodyweight squats and kettlebell or dumbbell deadlifts to learn proper form. 

• Training for strength? Incorporate barbell back squats and conventional or Romanian deadlifts, focusing on progressive overload. 

• Limited on time? Try supersetting squats and deadlifts in a circuit to hit the entire lower body and get your heart rate up. 

Squats and deadlifts are more than just gym exercises, they’re movement patterns we use in daily life, think mini golfing, picking up a laundry basket, picking up an Amazon package, getting up from a low seated position, and many more examples. Mastering them can improve your posture, prevent injuries, and help you feel stronger and more capable in your body. 

Don’t forget, your recovery is just as important as your reps. After leg day, I mix this protein powder with just water and ice, it’s clean, quick, and helps reduce soreness and improve recovery the next day while also tasting mighty delicious!

So instead of picking one over the other, embrace both. Your legs, glutes, and back will thank you.

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