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Frankenstein Squat

The Frankenstein Squat primarily targets your Quadriceps, with support from Abdominals, Calves, Glutes, Hamstrings. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Quadriceps Secondary muscles: Abdominals, Calves, Glutes, Hamstrings

How to perform Frankenstein Squat

  1. Step 1. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
  2. Step 2. Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
  3. Step 3. Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
  4. Step 4. Return to the upright position by driving through the front of the heel and extending the knees and hips.

Frequently asked questions

What is the primary purpose of the Frankenstein squat?

This variation targets the quadriceps while forcing an upright torso. It serves as a diagnostic tool for core stability and proper front rack positioning.

How should I position my arms during the movement?

Extend your arms straight out in front of your body, parallel to the floor. The barbell should rest securely in the notch of your anterior deltoids against your neck.

What is a common mistake to avoid when squatting this way?

Avoid letting your elbows drop or your upper back round forward. If the torso leans too far, the bar will roll off the shoulders, requiring strict verticality.

Is there a progression for beginners who struggle with the balance?

Beginners can start with a zombie squat using a light PVC pipe to master the balance. Once the upright posture is consistent, transition to an empty barbell.

How should I program Frankenstein squats into my routine?

Use them as a warm-up or technical primer for 2-3 sets of 5-8 repetitions. Due to the balance requirement, they are best performed with lighter loads rather than maximal weights.

Sample sets & reps for Frankenstein Squat

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Bear Crawl Sled Drags — sled
  • Bench Jump — bodyweight

See all Quadriceps exercises →

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