Hip vs. Knee Dominance: The Smart Way to Program Squats and Deadlifts

Squats and deadlifts are two of the most popular and effective exercises on the planet. Whether you're recovering from an injury or working to build strength and performance, these movements are powerful tools because they work lots of muscles at once and translate directly to real-life activities—like lifting groceries, climbing stairs, or playing sports.

But here’s the thing: not all squats and deadlifts are the same. Each variation challenges your body in slightly different ways—some put more emphasis on your quads and knees, while others shift the focus to your hips and backside. Understanding how these exercises differ can help you (or your therapist or coach) choose the right ones based on your goals, your sport, or your rehab plan.

In this post, we’ll break down:

• The key differences between squats and deadlifts

• How to tell if a movement is more knee-dominant or hip-dominant

• Which variations might work best depending on what you’re trying to achieve

Whether you’re an athlete, someone rehabbing an injury, or just looking to move and feel better, this guide will help you get the most out of these foundational lifts.

Understanding the Movement Mechanics

Squat Mechanics

The squat is generally more knee-dominant, especially in more upright versions like the front squat or goblet squat. These exercises target the quads (the big muscles on the front of your thighs), along with the glutes, adductors, and abductors. Squats require your hips and knees to bend and straighten together, and depending on the variation, your torso stays more upright—which means less strain on the back and more focus on the legs.

Deadlift Mechanics

The deadlift tends to be more hip-dominant. Starting with the weight on the floor (hence the name “dead” lift), your hips and back do a lot of the work during the lift. Deadlifts target the glutes, hamstrings, and lower back muscles, with less emphasis on the quads and knees compared to squats.

Deadlifts are also different in that there’s no lowering phase before the lift—you go from still to strong in one motion, and your spine muscles (like the erector spinae) work hard to keep you stable. Generally deadlift's have greater load capacity than squats. However, it is my experience that there may be a steeper learning curve to the deadlift versus the squat.

The Hip-Knee Dominance Spectrum

You can think of squat and deadlift variations as falling along a spectrum—from knee-dominant to hip-dominant. This is helpful when choosing exercises based on your body, your injury history, or your goals.

Knee-Dominant (Quad-Focused) Examples

• Front Squat

• Goblet Squat

• High-Bar Back Squat

• Step-Ups

• Split Squats with an Upright Torso

Best for: Building quad strength, reducing load on the hips and lower back, or working around hamstring/posterior chain injuries.

Hip-Dominant (Posterior Chain-Focused) Examples

• Romanian Deadlift (RDL)

• Conventional Deadlift

• Sumo Deadlift

• Trap Bar Deadlift (can vary depending on technique)

• Box Squat (with a hinge emphasis)

• Good Mornings

• Hip Thrusts

Best for: Strengthening glutes and hamstrings, reducing strain on the knees, or improving explosive hip power.

Diagram: the relationship between hip-knee dominance and load capacity

Rehab and Performance Applications

When you're rehabbing exercise selection becomes especially important. You want to challenge the right muscles while protecting sensitive or healing areas.

For example:

• If you're dealing with anterior knee pain, hip-dominant lifts like RDLs or hip thrusts can help you stay strong without aggravating your knee.

• If you've got a hamstring strain, a more quad-focused squat or split squat might be a safer choice until healing progresses.

In performance training, your goals might dictate the emphasis:

• Sprinters and jumpers often benefit from hip-dominant lifts to build posterior chain strength and power.

• Athletes who need strong deceleration and change-of-direction abilities—like basketball or soccer players—may benefit more from knee-dominant squats that mimic those mechanics.

Final Thoughts

The best squat or deadlift variation is the one that fits you—your body, your goals, and your current movement needs. Whether you're training for sport, recovering from an injury, or just working to move better, understanding the difference between hip-dominant and knee-dominant movements helps you make smarter choices in the gym.

And if you're not sure where to start, that’s where we come in. Reach out to us if you’d like help designing a program that’s right for your body.