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Steel Mace Offset Reverse Lunge

IntermediateStrengthTier T3

You hold a steel mace across the front of your shoulders, with its weighted head off to one side. You step one foot back into a lunge, then return to standing.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall with her feet hip-width apart, a steel mace lying across the front of her shoulders with its head past her right shoulder and her elbows pointing down.

    Step 1 of 3

    Stand tall with your feet hip-width apart, the mace across the front of your shoulders and your elbows pointing down.

  2. The same woman in a backward lunge with the mace still across her shoulders, right shin vertical, left knee bent to 90 degrees behind her and her torso upright.

    Step 2 of 3

    Step your left foot back and lower, keeping your chest up, until your right shin is vertical and your left knee is bent to 90 degrees.

  3. A woman standing tall with her feet hip-width apart, a steel mace lying across the front of her shoulders with its head past her right shoulder and her elbows pointing down.

    Step 3 of 3

    Stand tall with your feet hip-width apart, the mace across the front of your shoulders and your elbows pointing down.

Safety Information

Choose a mace light enough to keep it steady across the front of your shoulders and keep your chest upright, because the head hangs off to one side throughout the lunge. If you have a knee, hip, ankle, shoulder or balance problem, ask a physical therapist or physician before attempting this exercise, because it loads one leg at a time in a deep step while an uneven weight sits on your shoulders. Step onto a firm, non-slip floor with clear space behind you, keep the mace head clear of your face and neck, and stop if you feel a pinch, sharp pain or loss of balance. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.