Should you squat or deadlift first?

Should you squat or deadlift first?

Squatting and deadlifting are both important movements you should include in your routine for a complete regimen. Both have quite distinct functions but work nearly the same muscle groups, they also are movements that move very heavy weight. So, how should you program them?

Is it good to squat and deadlift on the same day?

You should not squat and deadlift on the same day, it is generally not a good idea but it is possible. You do not want to do this because any exercise after either of those will be done with lots of fatigue and be harder to complete.

This is not a bad thing, but if you did squats and deadlifts back-to-back, or on the same day, then you will not get the most out of it because you will be fatigued.

Squatting and deadlifting should be done on different days. This makes the exercises the most effective, as long as you put enough rest in between days to recover fully and be ready for the next day.

For example, you can put your squats on leg days, and have your deadlifts on your back days. This will split them up and lessen the fatigue and damage you do in one day.

Make sure that after every leg day that you have a rest day.

You should do this so that you can fully recover from the damage and fatigue you give your muscle fibers. To make this easier, you can rotate squats and deadlifts in your routine on your leg day.

So, on one leg day you can squat, then on the next one of the same week or next week, you can deadlift. I think that this is better than putting your deadlift on back day, but people prefer that sometimes.

I do this to have different focuses on different days. One leg day would focus on the squat, and the anterior leg muscles.

This would be the quads and calves, with minor work on the posterior muscles.

The leg day that would focus on the deadlift would focus on the posterior chain muscles. These muscles would be the hamstrings and glutes, with minor work on the quads and calves.

This way you will hit all the lower body muscles with your maximal effort.

Do you need to squat if you deadlift?

You need to squat even if you deadlift because the deadlift has a different function than the squat. The deadlift is called a hinge.

This is because you hinge at the hips, working the hip flexors, lower back, and all the posterior chain. This is important in strengthening the lower back and the hamstrings.

The deadlift is one of the only exercises that is capable is doing this. All deadlift variations do this, but squat variations have a different function.

The function of the squat is to bend at the knees and move your upper body backwards. This puts the load onto your posterior chain, working the quads more than anything.

This is unlike the deadlift, as the deadlift does not work the quads to the extent that the deadlift does.

So, you should do both, because they have distinct functions and work different parts of the body. This is if you want to have complete strength and a complete physique.

Is it bad to deadlift the day after squatting?

It can be detrimental to your progress if you do not recover properly after you have squatted. It takes 24-48 hours (about 2 days) to completely recover between workouts.

This means that you should not work the same muscle groups twice in a row, or back-to-back. This is exactly what you would be doing if you deadlifted after you squatted.

It is possible to do this, but it can put you at risk of an injury and you will not make much progress from doing it.

If you took one rest day and then deadlifted, your muscle fibers and central nervous system would have recovered and you would have been able to deadlift with your maximal effort.

What’s better deadlift or squat?

Neither is better because both have different functions. The squat works the anterior chain muscles while the deadlift works the posterior chain muscles.

The main anterior chain muscles are the quads, calves, chest, triceps, and anterior delt of the shoulder. But the anterior chain muscles that the squat works are the quads and the calves.

The squat also works the hamstrings and glutes but not to the extent that the deadlift does. Only the squat can load these muscles under a heavy load safely and work these muscles greatly.

The posterior chain muscles are the traps, lats, rhomboids, rear deltoid, lower back, glutes, hamstrings, and biceps. These are all the main posterior chain muscles; the deadlift works all these posterior chain muscles along with a bit of the quad and calves.

The deadlift may look better because it works many more muscles, which is true, but the squat does what the deadlift cannot. The squat is good at raising the heart rate as cardio would, but the deadlift contributes to overall strength and muscle growth.

The squat also contributes to your overall strength and muscle growth. This is why neither is better than the other.

If I had to choose one, I would choose the deadlift because it has more function in everyday life. It strengthens the muscles you use daily to pick things up and keep a good posture.

This is particularly important to me and mobility is important. Overall, try to add both into your routine as they are both needed to build a complete physique or to build complete strength.


The deadlift and squat are both essential to build a complete physique and to build strength all around. It is optimal to do these exercises on separate days and to have a complete day of rest and recovery in between them. This will allow you to get the most out of both exercises and to make the most progress when training.