The steel mace swing squat is an excellent leg builder with the hip hinge hitting the hip dominant muscles and the squat hitting the quad dominant muscles.
- Stand with your feet slightly wider than shoulder width apart.
- Keep your spine neutral throughout the movement.
- Grip the handle with two hands.
- Hinge the hips and swing the mace between your legs.
- Drive the mace forward with a powerful hip drive and extend your arms out in front of you whilst simultaneously performing a squat.