Frankenstein Squat
The Frankenstein Squat is a intermediate compound movement that activates 5 muscle groups simultaneously. It primarily targets the Quadriceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The quadriceps handles the primary load during this movement. The abdominals and calves and glutes and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Frankenstein Squat work?
The Frankenstein Squat primarily works the Quadriceps. Secondary muscles include the Abdominals, Calves, Glutes, Hamstrings, which assist during the movement.
Is the Frankenstein Squat good for beginners?
The Frankenstein Squat is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Frankenstein Squat?
You need barbell to perform the Frankenstein Squat. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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