Weighted Steel Mace Squat exercise animation (Male)

Weighted Steel Mace Squat

Target muscle
—
Equipment
Weighted
Body part
Thighs
Type
Strength

The Weighted Steel Mace Squat is a lower-body strength exercise that loads the thighs and quadriceps through a full squat pattern while you hold a steel mace as the external load. The offset weight distribution of the mace challenges your core and grip to resist rotation throughout the movement. It is well suited for athletes who want to build leg strength while developing unilateral stability and midsection control.

How to do the Weighted Steel Mace Squat

  1. 1Stand with your feet shoulder-width apart or slightly wider, toes turned out 10 to 20 degrees.
  2. 2Hold the steel mace in both hands with a firm closed grip — the mace can be held vertically in front of your chest, horizontally across your upper back, or in a front-rack position depending on your preference and equipment length.
  3. 3Brace your core, pull your shoulders back and down, and keep your chest tall before initiating the descent.
  4. 4Push your knees out in line with your toes as you sit your hips back and down into the squat.
  5. 5Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows while maintaining a neutral spine.
  6. 6Pause briefly at the bottom without relaxing your brace.
  7. 7Drive through your entire foot — heel and forefoot — to press the floor away and return to standing.
  8. 8Lock out your hips fully at the top and reset your brace before beginning the next repetition.

Form tips

  • Keep the mace as close to your body's centerline as possible throughout the lift — the further the load drifts from your midline, the more rotational demand it places on your core, which can compromise squat depth and spinal position.
  • Before you descend, take a full breath into your belly and brace as if you expect a punch to the midsection; maintaining that intra-abdominal pressure through the whole rep protects your lower back.
  • Think about spreading the floor apart with your feet rather than just pushing straight down — this external cue activates the glutes, helps track the knees over the toes, and keeps the arches from collapsing.
  • If the mace is held vertically, press it lightly against your sternum rather than letting it drift forward; gripping it tighter than necessary wastes energy and can pull your torso into flexion.
  • Film yourself from the side occasionally to confirm your torso angle stays consistent from bottom to top — a sudden forward lean as you pass the sticking point indicates the thighs need more work or the load is too heavy.

Common mistakes

  • Allowing the knees to cave inward: valgus collapse reduces force transfer through the legs and places excessive stress on the knee ligaments; actively push your knees out to match your toe angle throughout the rep.
  • Rounding the lower back at the bottom: losing lumbar extension at the deepest point of the squat compresses the spinal discs under load; limit depth to the range where you can maintain a neutral spine.
  • Letting the heels rise: lifting the heels shifts load forward onto the knees and reduces quad engagement; if your heels come up, address ankle mobility or add a small heel elevation until flexibility improves.
  • Gripping the mace with an uneven hand position: placing one hand significantly closer to the mace head creates an asymmetric load that can tilt your torso to one side; centre your grip or note which hand leads and alternate sides between sets.
  • Rushing through the descent: a fast, uncontrolled drop removes tension from the thighs and transfers impact stress to the joints; lower yourself over two to three seconds to keep the muscles loaded throughout the movement.

Frequently asked questions

What muscles does the weighted steel mace squat work?

The primary muscles worked are the quadriceps and the broader thigh musculature that drives knee extension during the ascent. The core — including the obliques and deep stabilizers — works throughout the set to resist the rotational pull of the mace, and the glutes and hamstrings assist with hip extension as you return to standing.

What weight of steel mace should I start with for squats?

Most beginners find a 7 to 10 kg (15 to 20 lb) mace manageable for squatting. Because the long lever arm amplifies the perceived difficulty, a mace that feels light during a curl or press may feel noticeably heavier during a squat if it is held at arm's length. Start lighter than you think you need and focus on controlling the offset load before increasing weight.

How is a steel mace squat different from a barbell or dumbbell squat?

A barbell distributes load symmetrically across both sides of the body, while a steel mace has most of its mass concentrated at one end. This offset center of gravity forces your core to resist rotation on every rep, adding a stabilization demand that a barbell squat does not. The trade-off is that you will typically handle less total load with a mace, so it is more a complement to barbell squatting than a direct replacement for building maximum leg strength.

Where should I hold the mace during the squat?

Three positions are common: vertical in front of the chest with the head pointing up (goblet-style), horizontal across the upper back like a safety-bar squat, or in a front-rack position at shoulder height. The vertical front-hold is the most beginner-friendly because it keeps the load close to your center of mass. Horizontal and front-rack positions increase the core demand and require more shoulder mobility.

How many sets and reps should I do with the steel mace squat?

For leg strength, three to four sets of five to eight reps with a heavy enough mace to make the last rep challenging works well. For endurance and conditioning, three sets of 12 to 20 reps at a lighter load is a practical target. Allow 90 to 120 seconds of rest between sets when training for strength, and 45 to 60 seconds when training for conditioning.

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