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Deadlifts or Squats – Which Workout is Better?

It depends upon your workout goals whether you need to do deadlifts or squats. May be you would end up doing both once you know how, why and who can do them. Read this article to know the facts about both powerful workouts.

Deadlifts or Squats – Which Workout is Better?

If you are seriously into building your back and core strength, in addition to working up your glute and leg muscles, deadlifts make a strong option. On the other hand, squats are beginner friendly and are effective in building strength in your legs and hips. Deadlifts may target your glutes and hamstrings but they may not target your quadriceps. If you are looking for building quadriceps too, squats are the better option anytime. Hence, make your workout goal clear and then schedule a regime with these exercises.

What it if I have Knee Pain?

If you have knee pain, squats will further irritate your condition. They can further increase your knee pain. While performing deadlift on the other hand, if you keep your knees stable then it will not aggravate.

If you are experiencing knee pain on doing squats and it is not a prior health condition then you must pay attention to your form while performing squats. Ensure that you are pushing your glutes back instead of down. Allow your knees to push out as you bend instead of them in front of you.

If deadlift is causing knee pain then you need to stretch and foam roll your hamstrings and hip flexors which may lessen pressure on your knees. Of course, keeping your knee stable while performing deadlift is mandatory.

What if I have Lower Back Pain or Injury?

Deadlifts help strengthen your lower back muscles. This may help in lower back pain as well. But it deadlifts are causing any additional back pain, avoid them. Also, avoid them if you have experienced a recent back injury. If you have back pain, you can modify squats. Try performing a wider-leg squat or don’t squat down as far.

What if I am a beginner?

Squats are indeed a more beginner-friendly exercise than deadlifts. Deadlifts require a specific technique that is tougher to get down at first. You can also modify squats for different fitness levels. If you a beginner, you can start by performing wall-squats or sliding down the wall until you master the technique. You can also practice squats by using a chair to squat down until seated, and then use the chair to help stand back up. This is an effective way to practice squats for people who are at a risk for falls, like older people or pregnant ladies.

Nothing beats having the guidance of personal trainer if you are beginner. With the expert help, you can master both deadlift and squat as a beginner.


Squats and Deadlifts both are very effective lower body exericses. They work on slightly different muscles groups, so you can perform them as a part of the same workout, depends upon you. You can also alternate by doing squats one day and deadlifts on another day. While performing both the exercises, there are various ways to make it easier if you are beginner or make it difficult if you have already mastered the technique. While starting off use lighter weights for deadlifts and weighted squats both. Gradually, add on the weights as you progress further and get the correct technique and form to perform them. Always start your workout with a personal trainer, especially, if you are going for weight training and strength training, to avoid injuries. Bodyweight squats are an easier version of squats and are ideal for beginners to warm-up before performing the weighted ones.

About The Author

Rajul Tiwari

Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini.. Read More..


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