These gold standard lifts are essential to a well-rounded routine. Here's how to choose which is your go-to move.

The same will be true for carryover from a deadlift to a squat, but not to the same extent. Squats will also be superior to the deadlift if your main muscle-building goal is to grow your quads.

Both the squat and the deadlift forge lower body strength, but they target different muscle groups. Squats are a knee-dominant movement, so they require more quad activation.

Fitness pros weigh in on the exercise showdown of deadlift versus squat—see which lower-body staple is best for building a strong butt.

Deadlifts. The deadlift is a ... Split squats. The split squat is a single leg exercise that forces you to use your core for balance. It targets your glutes, quads and hamstrings.

Unlike squats and lunges, a burpee deadlift will raise your heart rate quickly, building strength and endurance while burning calories. The deadlift element to this move is great for building ...

Learn how to deadlift safely and effectively to boost your booty and get all the other body benefits of this powerhouse weight-room exercise with trainer tips. ... not lowering into a squat.

"My deadlift is usually way bigger, so I always get the last pull," Getts said. "So I can always change what I need to do to win." On the other hand, bench is Long's best, then squat.

"My deadlift is usually way bigger, so I always get the last pull," Getts said. "So I can always change what I need to do to win." On the other hand, bench is Long's best, then squat.