The Differences Between a Squat and a Deadlift

Here’s the breakdown of the differences between a squat and a deadlift. Most people get confused in these two movement patterns, especially when doing a conventional deadlift.
Both have an upright chest position, but that’s where the comparison ends.
The squat is more flexion in the knees, which makes it more knee dominant, and the deadlift is a vertical shin position.
Most importantly, with these two movements is taking your time, getting the pattern first before adding any weight.

Watch: The Differences Between a Squat and a Deadlift

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How To Do Each Movement


Targets: Quads, hamstrings, glutes, core

Place your feet shoulder width apart and keep your chest up. Bend at the knees and hips as if you are sitting down in a chair. Keep your knees over your toes, being careful to not let them extend over. Press your weight into your heels and push through to stand up, squeezing your glutes at the top.


Targets: Glutes, upper thighs, hamstrings, lower back, upper middle back, traps

Walk up to the bar and place your hand on the bar just outside of you hip width. Keep your shoulders back and down. Hold the barbell with your arms straight and knees slightly bent, with your feet hip width apart.

Slowly bend at your hip joint and lower the bar as far as possible while keeping it close to your legs. Make sure you keep your back straight and head in a neutral position.

Press back up, pushing through your heels, and squeeze your glutes at the top. Remember don’t use your back or your spine!

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