Exercise guide · Intermediate · Compound

Frankenstein Squat: How to Do It & Muscles Worked

The Frankenstein squat is a variation of the squat where the barbell is held in front of the body with straight arms, challenging the glutes, quadriceps, hamstrings, and calves. This exercise emphasizes posture, core stability, and lower body strength.

Primary muscles
Glutes
Secondary muscles
Quads , Calves , Hamstrings
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the frankenstein squat
Front view: muscles worked by the frankenstein squat. Primary: glutes. Secondary: quads, calves and hamstrings.
Back view: muscles worked by the frankenstein squat. Primary: glutes. Secondary: quads, calves and hamstrings.
Primary Secondary

How to do the frankenstein squat

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

Sets, reps and programming

Suggested sets, reps and rest for the frankenstein squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Frankenstein Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

See the best glute exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.