Lunge (Steel Mace)

A lunge variation performed while holding a steel mace, which increases stability demands and provides asymmetric loading for core development.

Instructions

1. Stand upright holding a steel mace vertically with both hands near the center of the handle.
2. Take a large step forward with one leg, positioning your foot firmly on the ground.
3. Lower your body by bending both knees until your back knee nearly touches the ground, keeping the mace held vertically.
4. Drive through your front heel to return to the starting position, bringing your trailing leg forward to step into the next repetition.
5. Alternate legs in a walking pattern, or perform all repetitions on one leg before switching.

Tips

• The offset loading of the mace significantly increases core stability demands.
• Maintain an upright torso and keep the mace centered over your body.
• Take controlled steps with proper foot placement for stability.
• Front knee should track over your toes, not diving inward.
• This variation develops unilateral leg strength and core stability simultaneously.