Frankenstein squat

Frankenstein squat

The Frankenstein squat is a challenging and effective exercise that targets multiple muscles groups in your lower body, including your quadriceps, hamstrings, glutes, and calves. This compound exercise not only helps you build strength and muscle tone but also improves stability and balance. To perform the Frankenstein squat, you start by standing with your feet shoulder-width apart. Then, extend both arms straight out in front of you, parallel to the floor, with your palms facing down. Take a deep breath in and engage your core muscles. Next, initiate the movement by bending your hips and knees simultaneously, as if you were sitting back into an imaginary chair. Lower your body until your thighs are parallel to the floor or as low as your flexibility allows. It's important to keep your heels planted on the ground throughout the movement. To maximize the effectiveness of the exercise, focus on keeping your chest lifted, your back straight, and your core tight. Once you reach the lowest point of the squat, take a brief pause, and then exhale as you push through your heels to return to the starting position. Remember to start with lighter weights or no additional weight until you perfect your form and gradually increase the resistance as you become stronger. If you're a beginner, it's always a good idea to seek guidance from a fitness professional to ensure that you're performing the Frankenstein squat safely and effectively.


  • Start by standing with your feet shoulder-width apart and your arms extended straight in front of you at chest height.
  • Lower your body into a squat position by bending at the knees and pushing your hips back.
  • As you squat down, simultaneously lift your right leg straight out in front of you, keeping it parallel to the ground.
  • Return to the starting position by straightening your left leg and lowering your right leg back down.
  • Repeat the squat, this time lifting your left leg straight out in front of you.
  • Continue alternating legs with each squat repetition.
  • Perform the exercise for the desired number of repetitions or as recommended by your fitness trainer.

Tips & Tricks

  • Ensure proper form by keeping your feet shoulder-width apart and parallel to each other.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Squeeze your glutes at the top of the movement to maximize the activation of your lower body muscles.
  • Start with lighter weights and gradually increase the load as you build strength and confidence.
  • Control the movement and avoid using momentum to get the best results.
  • Focus on the mind-muscle connection to effectively target your quads, hamstrings, and glutes.
  • Increase time under tension by slowing down the lowering phase of the squat.
  • Incorporate variations such as goblet squats or front squats to target different muscles.
  • Don't forget to warm up before performing Frankenstein squats to reduce the risk of injury.
  • Listen to your body and take adequate rest days to allow for proper recovery.


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