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Exercise 3194 · REF bdWcbaU

Frankenstein Squat exercise animation

Frankenstein Squat

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Holding the bar out in front with arms crossed and extended — like the classic Frankenstein pose — forces an upright torso that a normal front or back squat doesn't demand nearly as strictly. Losing that upright position means dropping the bar, which makes this a self-correcting drill for lifters whose squats collapse forward under load.

How to Do the Frankenstein Squat

  1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
  2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Frankenstein Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Frankenstein Squat work?
The Frankenstein Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Frankenstein Squat?
The Frankenstein Squat is done with a barbell.
What's a good alternative to the Frankenstein Squat?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.