Exercise
Cable Donkey Kickback
How to Perform - Cable Donkey Kickback
- Attach an ankle cuff to a low cable pulley and secure it around your ankle, then position yourself on all fours facing away from the cable machine with your hands directly under your shoulders and knees under your hips.
- Engage your core and maintain a neutral spine position while ensuring your working leg is in line with the cable and your knee is bent at 90 degrees.
- Exhale as you extend your working leg backward and upward in a controlled motion, focusing on contracting your glutes throughout the movement.
- Keep your working foot flexed (toes pointing down toward the floor) and maintain your hip angle without rotating your pelvis during the extension.
- Extend your leg until it forms a straight line with your torso, or slightly higher depending on your flexibility, but avoid overarching your lower back.
- Hold the contracted position for 1-2 seconds at the top of the movement, focusing on maximum glute engagement.
- Inhale as you slowly return your leg to the starting position in a controlled manner, maintaining tension in your glutes and core.
- Complete all repetitions on one side before switching the ankle cuff to the opposite leg and repeating the exercise.
Important information
- Keep your supporting knee directly under your hip and your hands under your shoulders throughout the entire movement to maintain proper alignment.
- Avoid tilting your pelvis or rotating your hips during the kickback, as this reduces glute activation and places stress on your lower back.
- Focus on initiating the movement with your glutes rather than using momentum or lower back extension to lift the leg.
- If you experience lower back pain, reduce the weight and check that you're maintaining a neutral spine position throughout the exercise.
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The Cable Donkey Kickback stands as a powerhouse movement for those looking to build impressive lower body strength and definition. This intermediate-level exercise primarily targets the glutes and hamstrings, making it an excellent addition to both bodybuilding routines and high-intensity interval training programs.
When incorporated into a consistent training regimen, the Cable Donkey Kickback helps develop functional strength while sculpting those posterior muscles that contribute to an athletic physique. The resistance provided by the cable system creates constant tension throughout the movement, which is something free weights simply cannot replicate with the same efficiency.
Many fitness enthusiasts gravitate toward this exercise after mastering basic glute movements, as it allows for precise isolation and progressive overload. The controlled nature of the Cable Donkey Kickback makes it particularly effective for hypertrophy goals, while the dynamic movement pattern can elevate heart rate when performed with minimal rest periods during HIIT sessions.
What sets this exercise apart is its versatility across training objectives. Bodybuilders appreciate how it can be used to refine muscle symmetry and address imbalances between the left and right sides. Meanwhile, those focused on strength development benefit from the stability challenges and the opportunity to strengthen the posterior chain in a biomechanically advantageous position.
The Cable Donkey Kickback also offers scalability through adjustable resistance, making it suitable for various phases of a periodized training program. As you progress, increasing the weight challenges your glutes and hamstrings to adapt and grow stronger, while maintaining strict form remains crucial for optimal results and injury prevention.
For anyone serious about developing lower body strength, enhanced athletic performance, or aesthetic improvements to their physique, the Cable Donkey Kickback delivers exceptional value as a targeted exercise that effectively bridges the gap between foundational movements and advanced training techniques.
FAQ - Cable Donkey Kickback
The Cable Donkey Kickback primarily targets the gluteus maximus (main glute muscle), while also engaging the hamstrings and lower back as secondary movers. The constant tension from the cable system ensures deeper muscle fiber recruitment than many free-weight alternatives.
Position yourself facing the cable machine, attach the ankle strap to your working leg, and maintain a slight bend in your standing leg throughout the movement. Keep your core engaged, spine neutral, and focus on driving through your heel rather than your toes when extending your leg backward.
For optimal results, incorporate Cable Donkey Kickbacks 2-3 times weekly with at least 48 hours between sessions to allow for adequate muscle recovery. If you're targeting glute hypertrophy specifically, perform 3-4 sets of 10-15 reps per side at a weight that becomes challenging in the final few repetitions.
Avoid bending your elbows to compensate for limited shoulder mobility, as this negates the stretching benefits. Don't rush through repetitions or use momentum—move slowly and deliberately. Also, never force the movement beyond the point of mild discomfort, as this could lead to shoulder strain.
Beginners should start with lighter resistance and focus on mastering the movement pattern before progressively increasing weight. Advanced lifters can intensify the exercise by adding a brief pause at peak contraction, incorporating slow negatives, or performing drop sets to maximize glute activation and muscle fatigue.
