Deadlifts vs. Squats - Learn the form

Squat Form vs. Deadlift Form: Key Differences

Two of the most common strength training movements are the squat and the deadlift. Both are excellent for building strength and preventing injury, but they serve different purposes. As an Everett physical therapy provider, I often help patients learn when to use each movement and how to perform them safely.

1. Application in Everyday Life

• Squat: Mirrors sitting down and standing up, or getting out of a car.

• Deadlift: Resembles picking something heavy up from the ground, like a box or groceries.

Understanding this helps patients see why both movements are worth practicing.

2. Primary Joint Movement

• Squat: A knee-dominant exercise. You bend deeply at the knees and hips, lowering into a chair-like position.

• Deadlift: A hip-dominant exercise. The motion comes from hinging at the hips and driving them forward as you stand tall.

3. Muscle Emphasis

• Squat: Builds the quadriceps while also engaging glutes and core.

• Deadlift: Strengthens the posterior chain—glutes, hamstrings, and back.

4. Back Position and Knee Position

• Squat: Torso stays more upright and knees come forward. The torso should be parallel to the shins in the bottom of the squat.

• Deadlift: Torso leans forward more and knees stay relatively stationary as hips hinge back.

Putting It Into Practice

At Expedition Physical Therapy in Everett, WA, I teach patients how to perform squats and deadlifts correctly so they can move with confidence in the gym and in daily life.

Check out the video above where I demonstrate these patterns using an adjustable kettlebell.