Cable Donkey Kickback Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Cable
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.5
- Alternate Names
- Cable Kickback
How to: Cable Donkey Kickback
- Attach an ankle strap to a low cable pulley.
- Stand facing the pulley with your feet shoulder-width apart.
- Attach the strap to your ankle and stand on one leg.
- Bend slightly at the knee of your standing leg and hinge forward at the hips.
- Push the cable back and up towards the ceiling, fully extending your leg.
- Pause briefly at the top, then return to the starting position.
- Repeat for the desired number of sets and then switch legs.
Common Mistakes
- Arching the back instead of keeping it straight.
- Using momentum instead of muscle to lift.
- Not fully extending the leg during the kickback.
Modifications
- Perform the exercise with a resistance band for a gentler option.
- Reduce the range of motion if you experience discomfort.
Tips
- Keep your core engaged to maintain balance.
- Start with a lighter weight to master the form before increasing resistance.
- Keep your neck in a neutral position throughout the exercise.
Cable Donkey Kickback Alternatives
Tags
glutes
hamstrings
cable
strength
lower body
exercise