10 Best Frankenstein Squat Alternatives for Glute Strength

The Frankenstein Squat is done standing with a barbell. Ranked closest by our scoring: the Barbell Front Chest Squat, the Barbell Front Squat and the Kettlebell Front Squat. Four harder versions, among them the Barbell Full Zercher Squat and the Barbell Clean-grip Front Squat, are listed below as progressions rather than swaps.

Frankenstein SquatWatch the Frankenstein Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Frankenstein Squat

The steps for the Frankenstein Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Barbell · Intermediate · Compound

  1. Stand with your feet shoulder-width apart and hold the barbell in front of your body with straight arms.
  2. Keeping your back straight, lower your body by bending at the knees and hips, as if sitting back into a chair.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Frankenstein Squat Alternatives

10 substitutes, ranked by how closely each one matches the Frankenstein Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Front Chest SquatPlay demonstration

    1. Barbell Front Chest Squat

    90% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Barbell
    How to perform it
    1. Start by standing with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the barbell in front of your chest with your hands shoulder-width apart, elbows pointing forward.
    3. Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Frankenstein Squat
    • Equipment: free weights, the same as the Frankenstein Squat
    • Body position: standing, the same as the Frankenstein Squat
  2. Barbell Full Zercher SquatPlay demonstration

    Progression

    2. Barbell Full Zercher Squat

    99% match

    Glutes · Advanced · Compound

    Pick this when you want a harder version that still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell in the crooks of your elbows, with your hands gripping the barbell for stability.
    3. Engage your core and keep your chest lifted as you lower your hips back and down into a squat position.
    4. Keep your knees in line with your toes and your weight in your heels.
    5. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    6. Drive through your heels to stand back up, squeezing your glutes at the top of the movement.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Frankenstein Squat
    • Equipment: free weights, the same as the Frankenstein Squat
    • Body position: standing, the same as the Frankenstein Squat
  6. Kettlebell Front SquatPlay demonstration

    6. Kettlebell Front Squat

    89% match

    Glutes · Intermediate · Compound

    A good swap when you have a kettlebell to work with, and it still works the glutes.

    • Kettlebell
    How to perform it
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Hold the kettlebell with both hands in front of your chest, close to your body.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Frankenstein Squat
    • Equipment: free weights, the same as the Frankenstein Squat
    • Body position: standing, the same as the Frankenstein Squat

Frankenstein Squat FAQ

What muscles does Frankenstein Squat work?

Frankenstein squats primarily target the gluteus maximus and the quadriceps, with secondary work from the hamstrings and core for stability. Cue: keep chest up and drive through the heels to bias glute activation and reduce quad dominance.

Can I build muscle without doing Frankenstein Squat?

Yes, you can build glute and upper-leg muscle using a range of compound and unilateral exercises that provide progressive overload. Focus on increasing load, reps, or time under tension and use cues like “contract the glutes on hip extension” to ensure the posterior chain receives sufficient stimulus.

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