Cable Donkey Diagonal Kickback

Cable Donkey Diagonal Kickback Exercise Description

The Cable Donkey Diagonal Kickback is a single‑leg hip extension performed from a quadruped position using an ankle‑cuffed low cable. The movement drives the thigh up and back on a slight outward diagonal, emphasizing the gluteus maximus while the gluteus medius/minimus and deep hip stabilizers assist with abduction and pelvic control. Keeping the working knee flexed reduces hamstring leverage so the hip extensors do the primary work, while the core musculature maintains a neutral spine and steady pelvis. The cable provides consistent, smooth resistance through the range, encouraging controlled motion and clear end‑ranges without momentum. It’s a focused way to strengthen the posterior and lateral hip while reinforcing stable trunk alignment and level hips during leg movement.

Muscle Groups: Glutes, Hips
Target Muscles: Gluteus Maximus
Assisting Muscles: Biceps Femoris - Long Head, Gluteus Medius, Gluteus Minimus
Stabilizing Muscles: Multifidus, Obturator Internus, Piriformis, Quadratus Lumborum, 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: Other
Muscle Position: Posterior
Gender: Female

How To Do The Cable Donkey Diagonal Kickback Exercise

‘- Set a low pulley and attach an ankle cuff to your working leg.
– Kneel on a mat facing the machine; hands under shoulders, non‑working knee under hip.
– Brace lightly; keep a neutral spine and neck, ribs stacked over pelvis.
– Square your hips to the floor; distribute weight evenly through both hands.
– Start with the working hip and knee flexed ~90 degrees.
– Drive the thigh up and back on a slight diagonal (about 30–45° outward from your midline), keeping the knee bent.
– Lead with the thigh; keep the shin roughly parallel to the floor and the foot relaxed or gently dorsiflexed.
– Stop when the hip reaches neutral extension (body line) without arching your low back or rotating the pelvis.
– Pause briefly to create tension in the glute, then return along the same path with control until the knee is under the hip without letting the cable go slack.
– Maintain steady breathing; keep shoulders quiet and gaze down to preserve neck alignment.
– Avoid: lumbar extension, opening the hip to the side, locking the knee, shifting heavily into one hand, or letting the cable snap back.

Cable Donkey Diagonal Kickback Tips

‘- Set your hands directly under your shoulders and your non‑working knee under your hip before starting.
– Lightly brace your core so your spine and neck stay neutral with ribs stacked over your pelvis.
– Keep your hips square to the floor and your weight evenly distributed through both hands.
– Start with the working hip and knee bent to about 90° before driving the leg back.
– Drive the thigh up and back on a 30–45° outward diagonal, keeping the knee bent and leading with the thigh.
– Keep your shin roughly parallel to the floor and let the foot stay relaxed or gently dorsiflexed.
– Stop the kickback when your hip reaches a straight body line without arching your lower back or rotating your pelvis.
– Pause briefly at the top to feel glute tension, then return along the same path with control.
– Bring the knee back under the hip without letting the cable go slack at the bottom.
– Maintain steady breathing, keep your shoulders quiet, and gaze down to preserve neck alignment.

Cable Donkey Diagonal Kickback Beginner Introduction

The Cable Donkey Diagonal Kickback is a cable-based lower‑body exercise performed on hands and knees with a cuff around one ankle. One leg travels backward and slightly outward on a diagonal path while the knee stays bent, placing the main workload on the glutes rather than the hamstrings. Because the resistance comes from a cable set low to the ground, tension remains consistent as the leg moves, which encourages a smooth, deliberate motion rather than relying on swinging or momentum.

Alongside the working glute, the outer hip muscles and smaller stabilizers around the hip joint assist in guiding the leg and helping the pelvis stay steady. The core works to keep the torso from tipping or arching as the thigh reaches in line with the body. The supporting leg, arms, and shoulders contribute to overall balance, promoting a calm upper body while the moving leg traces a controlled diagonal. This makes the exercise a targeted option for building strength through the back and side of the hips while reinforcing a solid, stable midsection.