Full body
Frankenstein Walk
The Frankenstein Walk is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: gluteus maximus 20%, hip flexors 20% and gluteus medius 16%.
How to do it
- Stand tall with both arms straight out in front at shoulder height.
- Kick one straight leg up toward the opposite hand.
- Lower the leg and step forward onto it.
- Kick the other leg up toward the other hand as you step.
- Continue walking forward for 30 to 45 seconds, breathing steadily.
Tips
- Keep the torso tall and bring the leg to the hand, not the hand to the leg.
- Start with lower kicks and let the height build.
Common mistakes
- Bending the kicking knee to reach higher.
- Rounding the back and leaning back to lift the leg.
Muscles worked by the Frankenstein Walk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Swinging or kicking the leg forward and back. Circles, swings and switches move the hip through flexion, rotation and abduction, with the glutes, adductors and hip flexors taking turns.
Frankenstein Walk alternatives
Same equipment
Different equipment
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Frequently asked questions
What muscles does the Frankenstein Walk work?
Mainly the gluteus maximus, hip flexors and gluteus medius. The adductors and hamstrings (biceps femoris) assist.
Is the Frankenstein Walk good for beginners?
Yes. The Frankenstein Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Frankenstein Walk?
For example the Leg Swing (Front to Back), Walking Knee Hug and 90/90 Hip Switch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.