Cable Donkey Kickback

Description

The cable donkey kickback is a glute isolation exercise performed at a low cable pulley using an ankle strap attachment. From a quadruped (hands-and-knees) or hip-hinge position, you kick the working leg back and up by extending at the hip, isolating the gluteus maximus. The constant cable tension makes it one of the most effective glute-finisher exercises.

Muscle Group

Glutes

Equipment Required

Cable

Cable Donkey Kickback Instructions

Attach an ankle strap to a low cable pulley. Wrap the strap around your right ankle.
Face the cable machine on your hands and knees, with the cable running between your legs. Place your hands directly under your shoulders.
Set your back flat. Brace your core and tuck your chin slightly.
Keep your right knee bent at roughly 90 degrees throughout the movement.
Kick your right leg back and up by extending at the hip, driving your heel toward the ceiling. Lead with the heel.
Continue extending until your right thigh is in line with your torso (or slightly higher). Squeeze your glute hard for one to two seconds.
Lower the leg under control back to the start position. Maintain cable tension throughout.
Complete all reps on the right side, then switch the strap to the left ankle.