Written by Sam Coleman | Co-founder
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Leg Day!! We know that people will find any excuse in the book to skip leg day in the gym but this steel mace leg workout is one that you will look forward to. This is the best steel mace lower body workout you will find! We’ve combined multiple sets of squats, lunges and more. This workout is sure to challenge your stamina and core strength.
It’s not the heavyweight that will challenge your legs, but the offset weight distribution that will keep your legs guessing. So to answer the question many people have, can the steel mace work your legs? YES.
Complete 3 sets of 10 reps each exercise (both sides if it applies) with little to no rest in between. Are you ready?
Top 6 Steel Mace Leg Exercises
1. Ladder Squat
In a squat stance, hold the mace vertically with the head facing the floor and your hands stacked towards the end of the handle.
Begin squatting down while simultaneously climbing your hands down the handle of the mace towards the head.
At the bottom of the movement, return back to starting position while climbing your hands up the handle.
2. Switch Squat
Stand upright while holding the mace with an underhand grip towards the head and an overhand grip towards the end of the handle.
Lunge forward with to the side that you're holding towards the head of the mace.
Return to starting position then perform a ballistic curl with the mace.
Repeat the first steps.
3. Clean Squat
In a squat stance, hold the mace horizontally at chest level with both hands using an overhand grip (this is commonly referred to as a front load position).
To make it more difficult, position the mace more offset.
Perform a squat, then return to starting position.
Repeat the same movement with the mace head on the opposite side of your body.
4. Alternating Lateral Lunge
Stand with your feet wider than shoulder width.
Grip the mace with an underhand grip towards the head and an overhand grip towards the end of the handle.
Move your butt down and back at 45 degrees while lowering the head of the mace down towards your straightened leg.
Return to starting position while performing a ballistic curl with the mace.
Repeat the first two steps.
5. Overhead Squat
Start by standing straight holding the mace overhead with both hands using an overhand grip.
Perform a squat then return to starting position.
Repeat same movement with the mace head on the opposite side of your body.
6. 4 & 8 Lunge
Stand straight place the mace over your shoulder while holding it with a stacked overhand grip.
Perform a reverse lunge at a 45-degree angle.
Return to starting position.
Perform the same movement with the mace over your opposite shoulder.
Other Steel Mace Workouts & Exercises That Target the Lower Body
- 30-Minute Follow Along Steel Mace Leg Workout
- Steel Mace Lower Body Progressive Overload Workout by Scott Viala
- 14 Challenging Steel Mace Squat Variations that will change the way you think about "leg day"
- Heavy Mace Workout
Sam Coleman
Author