Back Squats vs. Deadlifts: Are Deadlifts or Squats Better?
Reading Time: 6 minutes When it comes to building strength and muscle, the back squat and deadlift are two of the most effective compound exercises.
Both movements engage multiple muscle groups, develop functional power, and contribute to overall athletic performance.
However, depending on your goals, one may be more beneficial than the other.
I love both back squats and deadlifts, along with their many variations, including trap bar deadlifts, sumo deadlifts, goblet squats, front squats, and single-leg squat variations like Bulgarian split squats.
These exercises are foundational for strength, muscle growth, and athleticism, and I’ve relied on them throughout my basketball career.
While I don’t like comparing them directly—because they each serve different purposes—for the sake of this article, I’ll break down which one is better for specific training goals.
- For deadlifts, I prefer low-rep programs with heavy weight, pushing my limits on maximum strength.
- For back squats, I gravitate toward mid-to-high rep programs, and 20-rep squats remain one of my all-time favorite training methods.
Both exercises are among the best for building the posterior chain and core strength, but they also have unique advantages.
Whether your goal is to develop explosive power, pack on muscle, or improve overall athletic performance, understanding how these lifts differ will help you determine which is best suited for your training needs.
Back Squat vs. Deadlift: Muscle Activation and Strength Development
Both the back squat and deadlift are powerhouse exercises that build full-body strength, but they emphasize different movement patterns and muscle groups.
While they share some overlap in muscle activation—both being two of the best posterior chain and core-strengthening exercises—the way they challenge the body is distinct.
The squat is a knee-dominant movement that prioritizes quad and glute development, while the deadlift is a hip-dominant exercise that places greater emphasis on the hamstrings, lower back, and posterior chain.
Whether you’re looking to increase leg power, develop a stronger posterior chain, or maximize total-body force production, knowing the biomechanical differences between squats and deadlifts will help you program them effectively.
Back Squat: Quadriceps and Posterior Chain Dominance
The back squat is a knee-dominant movement that primarily targets the quadriceps, glutes, and hamstrings while also engaging the lower back and core.
Squatting also requires significant ankle, knee, and hip mobility, making it a valuable exercise for improving flexibility and joint health.
However, back squats aren’t necessary for everyone, and without proper mobility, they can lead to compensations and strain, making movement quality a top priority.
- Primary Muscles Worked: Quadriceps, glutes, hamstrings, core, lower back, and calves.
- Strength Benefits: Squats build lower body power, improve vertical jump performance, and enhance force production in athletic movements like sprinting and jumping.
- Muscle Growth Potential: Squats allow for deep range-of-motion and extended time under tension, leading to greater hypertrophy in the quads and glutes.
Deadlift: Hip Hinge and Posterior Chain Emphasis
The deadlift is a hip-dominant exercise that places a greater emphasis on the posterior chain, particularly the hamstrings, glutes, lower back, and traps.
Unlike the back squat, which is more knee-dominant, the deadlift relies on powerful hip extension to generate force, making it one of the best exercises for building overall strength and athleticism.
There are several variations of the deadlift, each with unique benefits.
I primarily use the trap bar deadlift and conventional deadlift, as they provide the best combination of strength, power, and carryover to athletic performance.
However, the sumo deadlift and snatch-grip deadlift are also effective, offering different muscle activation patterns and range of motion demands.
Because deadlifts involve lifting weight from the ground, they enhance raw pulling strength and functional power.
They also develop grip strength, core stability, and posterior chain endurance, making them a staple for athletes, powerlifters, and anyone looking to build serious strength.
- Primary Muscles Worked: Hamstrings, glutes, lower back, traps, lats, and forearms.
- Strength Benefits: Deadlifts build full-body strength, reinforce proper hip hinge mechanics, and improve grip strength.
- Muscle Growth Potential: Due to the heavy loads lifted, deadlifts contribute to overall mass gain, particularly in the posterior chain and upper back.
Are Back Squats or Deadlifts Better for Building Strength?
Strength development depends on several factors, including movement mechanics, load capacity, and individual biomechanics.
- Squats are superior for leg strength and power because they challenge the quadriceps and glutes through a deep range of motion. Athletes who need explosive lower-body strength for sports like basketball, football, and sprinting benefit greatly from squats.
- Deadlifts develop maximal pulling strength and improve grip strength, posterior chain stability, and core resilience. Powerlifters and athletes in strength-based sports (such as wrestling or strongman competitions) often prioritize deadlifts for total-body force production.
Comparison of Strength Gains
| Factor | Back Squat | Deadlift |
|---|---|---|
| Primary Strength Focus | Lower body (quads, glutes) | Posterior chain (hamstrings, back) |
| Maximal Load Potential | High | Very high |
| Athletic Transfer | Jumping, sprinting, agility | Pulling power, grip strength |
| Core Engagement | High | Very high |
Are Deadlifts or Back Squats Better for Building Muscle (Hypertrophy)?
Both exercises stimulate significant muscle growth, but the hypertrophy effects vary based on the muscles emphasized.
- Squats lead to greater quad and glute hypertrophy, making them ideal for bodybuilders, athletes, and anyone looking to build powerful legs. The deep knee bend and time under tension promote muscle fiber recruitment.
- Deadlifts are excellent for back and hamstring development, particularly for adding thickness to the traps, erector spinae, and posterior chain.
Comparison of Best Option for Muscle Hypertrophy
| Muscle Group | Best Exercise |
|---|---|
| Quadriceps | Back Squat |
| Glutes | Both (Squat for range of motion, Deadlift for max load) |
| Hamstrings | Deadlift |
| Lower Back | Deadlift |
| Core | Both (Squats require bracing, Deadlifts engage deep core muscles) |
| Traps & Upper Back | Deadlift |
Injury Risk and Recovery Considerations
Both exercises require excellent technique to avoid injury, and their recovery demands vary.
- Squats place more stress on the knees and hips, so individuals with joint issues should focus on proper depth and form.
- Deadlifts stress the lower back and hamstrings, making them riskier for those with pre-existing back conditions.
- Recovery time for deadlifts is generally longer due to the high central nervous system demand and overall fatigue they create.
How to Reduce Injury Risk
- Maintain proper form: Keep a neutral spine, engage the core, and control the eccentric (lowering) phase.
- Use progressive overload: Gradually increase weight while prioritizing technique.
- Balance training volume: Avoid excessive volume or frequency, especially with deadlifts, which are more taxing on the nervous system.
Which Exercise Should You Choose?
The choice between back squats and deadlifts depends on your specific goals:
- Choose squats if:
- Your goal is to build powerful legs and glutes.
- You are training for sports that require explosive lower-body movement.
- You want to improve knee and hip mobility.
- Choose deadlifts if:
- Your focus is total-body strength and posterior chain development.
- You want to increase grip strength and pulling power.
- You are training for powerlifting or strongman-style lifting.
Final Thoughts: Squats vs. Deadlifts – Which is the Best?
Neither the back squat nor the deadlift is inherently better; each serves a unique purpose.
Squats are superior for building leg strength and power, while deadlifts excel in total-body strength and posterior chain development.
For optimal results, incorporating both exercises into your training program is the best strategy.
Using squats for quadriceps and glute hypertrophy and deadlifts for posterior chain and grip strength ensures well-rounded muscular development and overall strength gains.
