Frankenstein Squat

Body region

• Legs
• Glutes

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Maximus
• Adductor Magnus

Holds

• Deltoid
• Trapezius
• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set a light barbell in a rack at shoulder height and step under it.
2. Rest the bar on the front of the shoulders and extend the arms straight forward.
3. Unrack and squat down, keeping the torso upright so the bar stays balanced.
4. Stand up and repeat; if the bar starts to roll, step back or let it fall forward away from you.

Cues

• Use an empty bar or a very light load; this is a posture drill.
• Squat with safety pins set just below your bottom position.

Common mistakes

• Leaning forward so the bar rolls off.
• Loading it like a regular front squat.
• Letting the elbows drop and the upper back round.

Alternatives

• Barbell Front Squat
• Goblet Squat
• Overhead Squat