Frankenstein Squat

Do your best friendly monster bear impression. Reach your paws straight out, keep your chest proud, and sit into a smooth squat. The long arms help you stay tall like a curious bear sniffing the air, while your legs do the heavy lumbering work. Slow and steady growls win.

Instructions

1. Stand with feet about shoulder-width apart, toes slightly turned out.
2. Raise both arms straight in front at shoulder height, palms down.
3. Brace your core and keep your ribs stacked over your hips.
4. Sit your hips back and down, bending knees and tracking them over your toes.
5. Keep heels down and torso tall as you descend to a comfortable depth.
6. Drive through midfoot and heels to stand back up, keeping arms extended.
7. Reset posture and repeat for reps.

Benefits

• Improves squat mechanics and posture awareness
• Builds leg strength and endurance with minimal equipment
• Enhances anterior core bracing and upper-back endurance
• Useful as a warm-up or technique drill for loaded squats

Key Points

• Keep arms straight at shoulder height to encourage an upright torso.
• Maintain a neutral spine and steady bracing through the midsection.
• Knees track in line with toes; avoid collapsing inward.
• Keep heels grounded and weight balanced over midfoot.
• Use a controlled tempo and consistent depth.

Common Mistakes

• Letting heels lift off the floor
• Knees caving inward during the descent or ascent
• Rounding the lower back at the bottom
• Leaning excessively forward or letting arms drop
• Bouncing out of the bottom without control