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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

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.

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