Cable Donkey Kickback

Cable Donkey Kickback is an isolation exercise that primarily targets the glutes while also engaging the hamstrings. It is a beginner-friendly exercise that allows for controlled resistance and a full range of motion, making it effective for building glute strength and muscle definition. Unlike bodyweight donkey kicks, the cable machine provides constant tension throughout the movement, enhancing muscle activation.

This exercise is commonly used in lower-body workouts to improve glute development, stability, and overall leg strength. It can be performed with a low cable attachment and an ankle strap, allowing for a more focused and controlled motion. Adjusting the weight and reps can help tailor the difficulty to different fitness levels and goals.

A key benefit of the cable donkey kickback is its ability to isolate the glutes without over-recruiting the lower back or thighs, making it an excellent choice for those aiming to target and shape their posterior chain. It also serves as a great accessory movement for squats and deadlifts, helping to strengthen the glutes for better overall performance.

1. Attach an ankle strap to the low pulley of a cable machine and secure it around one ankle.
2. Stand facing the machine and hold onto the support bars for stability.
3. Shift your weight onto your standing leg while keeping a slight bend in the knee.
4. Engage your core and slowly kick your strapped leg back, keeping it straight or slightly bent at the knee.
5. Squeeze your glutes at the top of the movement, ensuring full contraction.
6. Slowly return your leg to the starting position without letting the weight stack rest.
7. Complete the desired number of reps, then switch legs and repeat.

This exercise carries a low to moderate risk of injury when performed with proper form and an appropriate weight load. However, certain risks should be noted:

• Lower Back Strain: Overarching the lower back during the kickback can lead to discomfort or strain. To avoid this, keep your core engaged and maintain a neutral spine throughout the movement.
• Hip Flexor Tightness: Repetitive movements can cause tightness in the hip flexors. Incorporating hip mobility exercises and stretches can help maintain flexibility.
• Ankle or Knee Discomfort: If the ankle strap is too tight or the weight is too heavy, it may cause discomfort. Adjust the fit and use a manageable weight to ensure proper execution.