Cable Donkey Kickback
Cable Donkey Kickback Exercise Description
The Cable Donkey Kickback is a single-joint hip extension exercise performed with the knee bent to emphasize the gluteus maximus. The cable provides a consistent line of pull through the range of motion, challenging the hip extensors while your trunk and stance leg stabilize. Keeping the knee flexed reduces hamstring leverage, directing more work to the gluteus maximus, with the gluteus medius/minimus and core musculature helping maintain pelvic control. The goal is to extend at the hip without arching the lower back or rotating the pelvis. This variation is useful for practicing clean hip extension mechanics, reinforcing neutral spine and level hips under load.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Adductor Magnus, 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: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Donkey Kickback Exercise
‘- Set the cable to the lowest pulley and attach an ankle cuff to the working leg.
– Stand facing the machine, feet hip-width. Lightly hold the tower or handle for balance.
– Soften the stance-knee and hinge slightly at the hips; stack ribs over pelvis and brace your core.
– Flex the working knee to about 90 degrees; keep toes and knee pointing straight down.
– Exhale and extend the hip, driving the thigh back in line with your torso; keep pelvis level and spine neutral.
– Stop when the thigh moves just behind the body without lumbar extension or hip rotation; brief pause.
– Inhale and return the leg forward under control until the hip nears neutral; avoid letting the cable pull you.
– Maintain a steady stance leg, quiet torso, and consistent head/neck alignment throughout.
– Common faults to avoid: arching the lower back, swinging the leg, abducting the hip, or letting the working hip hike/rotate.
Cable Donkey Kickback Tips
‘- Stand facing the machine with feet hip-width and lightly hold the tower or handle to help maintain balance.
– Soften your stance-knee and hinge slightly at the hips to set a stable base.
– Stack your ribs over your pelvis and brace your core to help keep a neutral spine.
– Keep the working knee flexed to about 90 degrees and point the toes and knee straight down throughout the movement.
– As you exhale, extend the hip by driving the thigh back in line with your torso while keeping your pelvis level and spine neutral.
– Stop the kickback when the thigh moves just behind the body, avoiding any lumbar extension or hip rotation.
– Inhale as you return the leg forward under control until the hip is near neutral, rather than letting the cable pull you forward.
– Maintain a steady stance leg, quiet torso, and consistent head/neck alignment from start to finish.
– Avoid arching your lower back, swinging the leg, abducting the hip, or letting the working hip hike or rotate.
Cable Donkey Kickback Beginner Introduction
The Cable Donkey Kickback is a standing cable-machine movement that spotlights the glutes through a controlled, bent‑knee leg drive behind the body. With the working leg attached to the low cable and the knee held in a bent position, more effort shifts toward the butt muscles while the back of the thigh contributes less. The stance leg, trunk, and core act as a solid base, allowing the moving hip to do most of the work against the steady pull of the cable.
This exercise centers on smooth hip motion while the lower back and pelvis stay steady. The main glute muscle powers the backward drive, while the upper glutes and core help prevent the hips from tipping or twisting. Because the movement relies on clean hip action rather than swinging or arching, it can be useful for building awareness of how the leg moves behind the body while the spine remains quiet and the body’s alignment feels balanced.