Barbell Frankenstein Squat

Step by step instructions, muscle activation and variants for the Barbell Frankenstein Squat.

MediumGlutesQuadriceps

About this exercise

The barbell front chest squat is a front squat variation where the barbell rests across the front deltoids and upper chest with arms crossed over the bar to hold it in place, rather than using a standard front rack grip. It emphasizes the quadriceps and requires an upright torso while being more accessible for those with limited wrist mobility.

How to Perform

Set the barbell in a squat rack at shoulder height
Step under the bar so it rests on your front deltoids and upper chest, then cross your arms over the bar with palms facing down to secure it
Lift the bar off the rack and step back, feet shoulder-width apart and toes slightly turned out
Raise your elbows to keep them parallel to the floor, securing the bar on your shoulders
Brace your core and descend by pushing your knees out and sitting your hips straight down
Squat to at least parallel while maintaining an upright torso
Drive through your heels to return to standing
Re-rack the bar carefully once the set is complete

Muscle Activation

Primary

GlutesQuadriceps

Secondary

CalvesInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Frankenstein Squat

The Barbell Frankenstein Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

Barbell Frankenstein Squat

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Barbell Frankenstein Squat

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