Cable Donkey Kickback
Attach an ankle cuff to a low cable pulley and secure it around one ankle. Stand facing the cable machine, holding onto the frame for support, with a slight forward lean from the hips.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
Target muscles
- glutes
- hips
How to perform
- 1
Attach an ankle cuff to a low cable pulley and secure it around one ankle.
- 2
Stand facing the cable machine, holding onto the frame for support, with a slight forward lean from the hips.
- 3
Keep a slight bend in your standing knee, brace your core, and maintain a neutral spine.
- 4
Slowly extend the cuffed leg straight back and slightly up, squeezing your glute at the peak contraction.
- 5
Avoid arching your lower back; focus on driving the movement from your glute.
- 6
Control the movement as you slowly return the leg to the starting position, resisting the cable's pull.
- 7
Complete all repetitions on one side before switching to the other leg.
Safety & form
Train smart. Read these notes before adding heavy load.
