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 targets the quadriceps, glutes, and surrounding thigh musculature while holding a steel mace — a long handle with a weighted ball on one end. The asymmetric weight distribution of the mace challenges core stability and grip throughout the movement, adding an anti-rotation demand on top of standard squat mechanics. It is an effective tool for building lower-body strength, balance, and functional stability simultaneously.

How to do the Weighted Steel Mace Squat

  1. 1Stand with your feet shoulder-width apart, toes turned out slightly, and the steel mace held vertically in front of your body at chest height with both hands gripping the handle.
  2. 2Brace your core, pull your shoulder blades back and down, and keep your chest tall throughout the movement.
  3. 3Inhale and initiate the squat by pushing your hips back and bending your knees simultaneously, keeping the mace close to your body.
  4. 4Descend until your thighs are at least parallel to the floor, or as low as your mobility comfortably allows, while maintaining an upright torso.
  5. 5Keep your knees tracking in line with your toes and prevent them from caving inward as you lower.
  6. 6Pause briefly at the bottom of the squat with your weight distributed evenly through both feet.
  7. 7Exhale and drive through your heels to press the floor away, extending your hips and knees simultaneously to return to the starting position.
  8. 8Fully extend at the top without hyperextending your lower back, then reset your brace before the next repetition.
  9. 9Complete the desired number of repetitions, then carefully lower the mace before setting it down.

Form tips

  • Choke up on the handle toward the ball end to shorten the lever and make a given mace feel lighter; slide your hands down toward the butt end as you get stronger.
  • Keep your chest tall and your gaze forward or slightly upward — rounding the upper back under the mace's load places undue stress on the spine.
  • Control the descent over roughly two seconds; dropping quickly lets the ball end build momentum that swings the mace and pulls you out of position at the bottom.
  • Set the mace down between sets instead of holding it — grip and forearm fatigue accumulate faster than leg fatigue and are usually what end the set first.
  • Experiment with mace orientation (vertical hold in front vs. horizontal hold across the chest) to find the position that best suits your mobility and balance before progressing to more advanced grips.

Common mistakes

  • Letting the knees cave inward: valgus knee collapse reduces quadriceps and glute activation and places harmful stress on the knee ligaments — actively push the knees out through the entire movement.
  • Allowing the torso to lean excessively forward: excessive forward lean shifts the load from the quadriceps to the lower back and can destabilize the mace, increasing injury risk — maintain an upright chest.
  • Gripping the mace too loosely: a weak grip allows the weighted ball to rotate or swing, disrupting balance and form — keep a firm, controlled hold throughout each rep.
  • Using too heavy a mace before mastering the movement: the offset load amplifies any technique flaw; loading up too soon leads to compensations and increases the chance of losing control of the implement.
  • Rising onto the toes during the descent: losing heel contact reduces stability and shifts stress away from the glutes and quads — keep the entire foot planted on the floor at all times.

Frequently asked questions

What muscles does the Weighted Steel Mace Squat work?

The steel mace squat primarily works the quadriceps and glutes, with the hamstrings and calves acting as supporting muscles throughout the movement. Because of the mace's asymmetric weight, the core and stabilizing muscles of the torso are also heavily recruited to resist rotation and maintain an upright posture.

How do I hold the steel mace during a squat?

The most common beginner-friendly grip is to hold the mace vertically in front of your body at chest height with both hands on the handle, ball end pointing upward. As you become more comfortable, you can experiment with a horizontal hold across the upper chest or a behind-the-neck position, both of which shift the balance challenge.

Is the steel mace squat suitable for beginners?

It can be, provided the beginner first has solid squat mechanics without any load. Start with the lightest available mace, focus on the vertical front-hold grip, and prioritize balance and control before adding heavier implements. The asymmetric load introduces a stability challenge that requires some baseline squat competency.

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

Unlike a barbell or dumbbell, the steel mace's weight is concentrated at one end of a long handle, creating an offset center of mass that forces the core and grip to work harder to prevent rotation. This makes it a uniquely functional tool that trains stability alongside lower-body strength in a single movement.

How many sets and reps should I do for the Weighted Steel Mace Squat?

For strength and stability development, 3–4 sets of 8–12 repetitions work well. Because the grip and core fatigue faster than with symmetrical implements, it is a good idea to place this exercise early in your session and rest fully between sets to maintain quality technique.

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