Exercise
Cable Donkey Kickback
The Cable Donkey Kickback is a cable-based isolation exercise that targets the glutes with constant tension and controlled hip extension.
Cable Donkey Kickback
The Cable Donkey Kickback is an isolation exercise performed on a cable machine, designed to focus on hip extension through a fixed line of resistance. The cable setup allows for consistent load throughout the movement, making it easier to maintain control compared to free-weight alternatives.
The exercise primarily targets the glutes, with the supporting leg and core contributing to stability. Because the resistance follows a steady path, it helps keep tension on the working muscles and limits momentum, which makes the movement more precise and repeatable.
Cable Donkey Kickback fits well into hypertrophy-focused training, accessory work after compound lifts, or programs where controlled glute activation is a priority. It is especially useful for adding volume to the glutes without placing significant load on the lower back or other joints.
How to Perform the 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.
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.
Cable Donkey Kickback
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