Frankenstein Squat

Frankenstein Squat


This exercise involves holding a weight in front of your chest while performing a squat. The weight is held with both hands, similar to how Frankenstein's monster is often depicted. It targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Frankenstein Squat Instructions

  1. Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
  2. Hold a dumbbell or kettlebell with both hands in front of your chest.
  3. Squat down as low as you can while keeping your heels on the ground and your back straight.
  4. As you come up from the squat, press the weight overhead until your arms are fully extended.
  5. Lower the weight back to your chest as you squat down again.
  6. Repeat for the desired number of reps.

Frankenstein Squat Form & Visual

Frankenstein Squat

Frankenstein Squat Benefits

  • Targets multiple muscle groups including quads, glutes, hamstrings, and calves
  • Improves lower body strength and power
  • Increases hip mobility and flexibility
  • Can be modified for different fitness levels and goals
  • Engages core muscles for added stability and balance

Frankenstein Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Frankenstein Squat Variations & Alternatives

  • Front squat
  • Back squat
  • Overhead squat
  • Zercher squat
  • Goblet squat
  • Bulgarian split squat
  • Box squat
  • Sumo squat
  • Narrow stance squat
  • Paused squat
  • High bar squat
  • Low bar squat
  • Single leg squat
  • Jump squat
  • Pistol squat