Cable Donkey Diagonal Kickback
Cable Donkey Diagonal Kickback Exercise Description
The cable donkey diagonal kickback is a hip-extension exercise performed with a slight outward (diagonal) path to emphasize the gluteal complex while keeping the spine neutral. Driving the thigh into extension primarily targets the gluteus maximus; the diagonal component introduces a small amount of hip abduction that also engages the gluteus medius/minimus for pelvic stability. Keeping the working knee flexed reduces hamstring contribution, encouraging the glutes to do most of the work. A controlled torso and level pelvis are essential to avoid substituting lumbar extension or trunk rotation for hip motion. This variation uses the constant tension of a low cable to provide smooth resistance through the range of motion and to challenge lateral hip stabilizers on the stance leg as you resist shifting.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Multifidus, 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: Male
How To Do The Cable Donkey Diagonal Kickback Exercise
‘- Set a low pulley with an ankle cuff and attach it to your working leg.
– Face the machine, hold the column or handle lightly, and hinge forward slightly with a neutral spine.
– Stand tall over the stance leg; keep ribs stacked over pelvis and abs braced.
– Soften the stance-knee; square hips and shoulders to the machine.
– Working leg: flex the hip slightly, bend the knee ~90°, and dorsiflex the foot.
– Initiate by driving the heel back and slightly out to the side along a diagonal path from your midline.
– Keep the pelvis level; avoid arching the low back or letting the torso sway.
– Stop when the hip reaches neutral extension without lumbar extension; brief hold with glute squeeze.
– Return along the same path under control; do not let the cable pull you forward or rotate you.
– Maintain toe-down orientation (minimal turnout) and a steady stance leg throughout.
– Repeat for the desired number of controlled repetitions, then switch sides.
Cable Donkey Diagonal Kickback Tips
‘- Hinge forward slightly with a neutral spine and keep your ribs stacked over your pelvis.
– Lightly hold the column or handle only for balance so your torso stays controlled.
– Keep the stance-knee softly bent and stand tall over that leg to resist shifting your weight.
– Square your hips and shoulders to the machine and keep the pelvis level throughout.
– On the working leg, keep the hip slightly flexed, the knee bent about 90°, and the foot dorsiflexed.
– Drive your heel back and slightly out to the side along a diagonal path from your midline.
– Stop when the hip reaches neutral extension, avoiding any arch in your low back.
– Briefly hold the end position with a glute squeeze before returning.
– Return the leg along the same diagonal path under control; do not let the cable pull you forward or rotate you.
– Maintain a toe-down orientation (minimal turnout) and a steady stance leg for the entire set.
Cable Donkey Diagonal Kickback Beginner Introduction
The cable donkey diagonal kickback is a cable-based hip-extension movement that highlights glute strength and control. Using an ankle attachment on a low pulley, the exerciser moves the thigh backward and slightly outward, sending the leg on a gentle diagonal behind the body. This action places the main workload on the glutes, while the outward angle brings the outer glutes and side hips into play to help steady the pelvis. Because the working knee stays bent, the hamstrings contribute less, so the back of the hips carries most of the effort.
Throughout the motion, the trunk remains relatively still with a slight forward hinge, and the hips stay aligned rather than tipping or twisting. The supporting leg works isometrically to resist shifting or leaning, adding a stability challenge for the core and hips. Constant resistance from the cable system creates smooth loading through the entire arc of the kick, encouraging deliberate pacing and controlled direction of the leg both away from and back toward the machine.