Cable Donkey Kickback
Cable Donkey Kickback Exercise Description
The Cable Donkey Kickback (standing cable hip extension) primarily targets the gluteus maximus by extending the hip against cable resistance. The gluteus medius and minimus, along with the deep hip rotators, help keep the pelvis level, while the hamstrings assist in hip extension and the trunk musculature stabilizes the spine isometrically. Because the cable provides a consistent line of pull, it’s useful for focused, controlled glute work with a clear end range. Aim to maintain a neutral spine and square hips so the motion occurs at the hip—not the lower back. Range of motion is moderate; stop when the thigh moves just behind the torso without lumbar extension or pelvic rotation. This variation suits most experience levels, provided the movement stays slow, controlled, and aligned with the hip joint.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Obturator Internus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Cable
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Cable Donkey Kickback Exercise
‘- Set a low pulley with an ankle cuff; attach it to the working ankle.
– Face the machine, hold the frame lightly for balance, and stand tall with feet hip-width.
– Soften both knees; hinge forward slightly at the hips to find a neutral spine (ribs down, chin tucked).
– Brace lightly; keep hips squared and pelvis level throughout.
– Keep the working leg’s knee softly bent and toes pointing straight down (neutral hip rotation).
– Exhale as you extend the hip, driving the heel straight back without lifting the chest or arching the lower back.
– Stop when the thigh reaches in line with or just behind the torso—before any pelvic tilt or hip rotation.
– Pause briefly while maintaining glute tension and stable trunk.
– Inhale as you return the leg forward under control; avoid the cable pulling you into the start.
– Common faults to avoid: swinging the leg, overextending the low back, turning the toe out, or locking the stance knee.
Cable Donkey Kickback Tips
‘- Stand tall facing the machine with feet hip-width and hold the frame lightly for balance.
– Soften both knees and hinge forward slightly at the hips to find a neutral spine with ribs down and chin tucked.
– Brace lightly and keep your hips square and pelvis level for the entire movement.
– Keep the working leg’s knee softly bent with toes pointing straight down in neutral hip rotation.
– Exhale as you extend the hip, driving the heel straight back without lifting the chest or arching the lower back.
– Stop the kickback when the thigh is in line with or just behind the torso, before any pelvic tilt or hip rotation.
– Pause briefly at the end range while maintaining glute tension and a stable trunk.
– Inhale as you return the leg forward under control instead of letting the cable pull you back.
– Avoid swinging the leg; keep the motion slow and controlled.
– Avoid common faults: overextending the low back, turning the toe out, or locking the stance knee.
Cable Donkey Kickback Beginner Introduction
The Cable Donkey Kickback (standing cable hip extension) is a cable-machine exercise built around driving the leg backward against resistance while standing. The movement centers on the glutes, with extra help from the upper glutes and hips to keep the pelvis steady, and the hamstrings supporting the backward leg motion. The midsection and lower back work to hold the torso steady so the body does not sway or arch as the leg moves. Because the cable pulls in a consistent direction, the exercise lends itself to deliberate, precise work on the back of the hips with a clearly defined finishing position behind the body.
This hip-extension pattern uses a small to medium leg swing, with the thigh moving just slightly behind the line of the torso. The idea is that the leg travels behind the body while the spine stays long and the hips remain level, so the feeling is concentrated in the hips rather than the lower back. The exercise is typically performed in a calm, unhurried style, suitable for a wide range of experience levels when alignment and control are emphasized.