It is worth noting that different types of squats have numerous benefits. Therefore, it is one of the much-recommended exercises. Apart from shaping lower body, it is a major calorie burner, a powerful exercise for improved balance and flexibility. In addition, stimulate hormone release and improves movement for day-to-day activities. Deadlift is in fact a full body workout and hits most muscle groups. When you are trying strength training you cannot do with either, infact they should be an integral part of your fitness regime.