Should I Do Deadlifts Or Squats First?

When it comes to getting stronger and building muscle, two exercises stand out: squats and deadlifts. If you’ve spent time in the gym, you’ve likely tried both exercises, but if you’re doing them on the same day, you might wonder: Should you squat or deadlift first?

It’s not an easy question, and the answer depends on your goals and how your body responds. Squats are great for building strength in your legs and core, especially in quads. On the other hand, deadlifts work more of your back and hamstrings, making them a powerful move for total-body strength. But both exercises take a lot of energy and focus, so deciding which to do first can make a big difference in your workout.

In this blog, we’ll break down the pros and cons of doing squats or deadlifts first. By the end, you’ll have a better idea of what works best for your body and your fitness goals, whether you’re looking to lift heavier, get stronger, or avoid getting too tired too quickly.

Understanding the Deadlift and Squat

Deadlift

The deadlift is a compound movement that primarily targets the posterior chain — the muscles in the back of your body. It works the hamstrings, glutes, lower back, and upper back. Deadlifts also engage your core and grip strength.

• Variations: Conventional, Sumo, Romanian Deadlifts, and Trap Bar Deadlifts.
• Benefits: Great for improving overall strength, posture, and power; ideal for those looking to develop back and leg muscles.

Squat

Squats are another compound movement that mainly targets the anterior chain — the muscles in the front of your body, particularly the quads. It also works the hamstrings, glutes, calves, and core, providing a well-rounded leg workout.

• Variations: Back Squats, Front Squats, Goblet Squats, and Overhead Squats.
• Benefits: Excellent for building lower-body strength and improving mobility; they’re also key to developing strong quadriceps and stabilizer muscles.

Also Check: 12 Science-Backed Squats Benefits You Should Know

Factors to Consider When Deciding Which to Do First

Deciding whether to squat or deadlift first goes beyond personal preference. Here are some practical factors to consider:

a) Fitness Goals

• Strength Gain: If your goal is to build strength in a particular movement, prioritize that exercise when you’re fresh. For instance, if you want to improve your squat max, perform squats first. Conversely, if building a stronger deadlift is your priority, start with deadlifts.
• Hypertrophy (Muscle Growth): When your aim is muscle growth, you might consider doing squats first. Squats recruit more muscles in the legs and allow for a higher volume of work, which is key for hypertrophy.

b) Fatigue Levels

Deadlifts and squats are both physically demanding exercises that require significant energy. However, deadlifts typically place more stress on your central nervous system (CNS) due to the heavy loads involved.

• Deadlifts First: Starting with deadlifts can drain your energy quickly, which may leave you fatigued and unable to give your best performance in squats. However, if you’re fresh and focused on deadlift strength, doing them first might make sense.
• Squats First: Squats are highly taxing on the legs and core. Doing them first might allow you to complete the movement with good form before you become too tired from deadlifts.

c) Risk of Injury

Fatigue increases the risk of injury. Deadlifts and squats both demand perfect form, especially under heavy loads. Performing either exercise when you’re already tired can increase the risk of poor technique, which can lead to injury.

• Deadlifts Last: Deadlifts put significant strain on your lower back. If you’re already fatigued from squats, there’s a greater risk of rounding your back during deadlifts. It could lead to injury, so doing deadlifts first, while your back is fresh, may reduce the risk.
• Squats Last: Squats, when performed last, may compromise your depth or balance, particularly if your legs are already fatigued. If this happens, you may risk knee or hip injuries.

d) Program Structure

Consider the overall structure of your workout program. Are you focusing on full-body workouts, or do you have separate days for leg training and pulling movements?

• Full-body Workouts: If you’re doing full-body routines, you may want to alternate between squats and deadlifts on different days. On some days, prioritize deadlifts, while on others, prioritize squats to avoid overtraining.
• Splits: If you’re doing a split routine (i.e., leg day or back day), you can prioritize squats on leg day and deadlifts on back day. It allows you to give proper attention and volume to each movement without excessive fatigue.

Pros and Cons of Doing Squats First

Pros:

• Squatting first may help ensure you have the energy to hit proper depth, form, and focus on the largest muscle groups.
• Ideal for athletes or lifters focused on improving quad strength or hypertrophy.
• Prioritizes mobility and stability in the hips and knees, especially if you struggle with squat depth.

Cons:

• Fatigue from squats may impair your ability to lift heavy during deadlifts.
• Your lower back, which stabilizes during squats, may feel fatigued, affecting deadlift form.

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Pros and Cons of Doing Deadlifts First

Pros:

• Allows you to perform deadlifts with optimal strength and form, particularly important for people looking to increase their deadlift PR.
• It may prevent lower-back fatigue if deadlifts are your primary focus.
• Prepares your CNS for heavy lifting, which can boost overall performance in other exercises.

Cons:

• Fatigue from deadlifts may impact squat depth, power, and stability.
• Increases the risk of poor form in squats, particularly if your legs and core are already fatigued.

Which One Should You Do First?

There isn’t a definitive right or wrong answer when it comes to deciding whether you should do deadlifts or squats first. It largely depends on your individual goals, how your body responds, and what you’re trying to prioritize in your training program.

If You Prioritize Deadlifts:

• You're focused on improving posterior chain strength.
• You're training for powerlifting or performance-based goals.
• You want to maximize your pulling power with energy.

If You Prioritize Squats:

• You're looking to enhance lower body muscle growth and strength.
• Your goal is general strength training or bodybuilding.
• You want to build strength in the quadriceps and glutes.

Final Thoughts

Both deadlifts and squats are powerhouse exercises that offer tremendous benefits for building strength and muscle. The order in which you perform them will depend on your personal fitness goals, energy levels, and training program structure. Whether you choose to squat first or deadlift first, the key is to focus on proper form and consistency. By regularly incorporating both exercises into your routine, you’ll build a balanced, strong, and powerful physique.