Frankenstein Squat

How to do the Frankenstein Squat

1. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
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. 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. Return to the upright position by driving through the front of the heel and extending the knees and hips.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves, glutes, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Leg Diagonal Bound Bodyweight Bench Jump Bodyweight Bodyweight Walking Lunge Bodyweight Double Leg Butt Kick Bodyweight Fast Skipping Bodyweight Freehand Jump Squat Bodyweight

Easier than the Frankenstein Squat

Same movement pattern, lower entry difficulty — work up from here.

Plie Dumbbell Squat beginner · Dumbbell Alternate Leg Diagonal Bound beginner · Bodyweight Barbell Squat beginner · Barbell

Harder than the Frankenstein Squat

Zercher Squats expert · Barbell Weighted Sissy Squat expert · Barbell Squat Jerk expert · Barbell

Common questions

What muscles does the Frankenstein Squat work?

The Frankenstein Squat primarily works the quads, with the abs, calves, glutes, and hamstrings as secondary movers. Overhead Squat, Power Jerk, and Heaving Snatch Balance train the same muscle, across 9 equipment types.

What equipment do you need for the Frankenstein Squat?

A Barbell. Without a barbell, Alternate Leg Diagonal Bound, Bench Jump, and Bodyweight Walking Lunge train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Frankenstein Squat suitable for beginners?

It is rated intermediate. Start with Plie Dumbbell Squat, Alternate Leg Diagonal Bound, and Barbell Squat and work up.

Where should the Frankenstein Squat go in a workout?

Early — the Frankenstein Squat is compound, working 5 muscle groups, so run it first or second while you are fresh.

Similar exercises

Overhead Squat Barbell Power Jerk Barbell Heaving Snatch Balance Barbell Olympic Squat Barbell Snatch Balance Barbell Plie Dumbbell Squat Dumbbell