Cable Donkey Kickback
Step by step
How to perform
- Stand facing the cable machine with your feet hip-width apart, hold onto the machine for support and slightly bend your knees.
- Keep your core engaged and kick your right leg back and up, keeping your knee straight, until your foot is higher than your hip.
- Hold this position for a second, making sure to squeeze your glutes at the top of the movement.
- Slowly lower your leg back to the starting position and repeat the exercise for the desired number of repetitions before switching to the other leg.
Overview
About this exercise
The Cable Donkey Kickback is a highly effective exercise that primarily targets the gluteus maximus, helping to strengthen and tone the buttocks. It's suitable for both beginners and advanced fitness enthusiasts as it can be easily adjusted to match individual strength levels. People would want to do this exercise not only for the aesthetic benefits of a well-sculpted posterior, but also because stronger glutes can improve overall athletic performance and reduce the risk of injury.
Coaching cues
Form tips
Avoid the mistake of rushing through the exercise or using momentum to swing your leg. Instead, focus on slow, controlled movements. Kick back with your heel, squeezing your glutes at the top of the movement, and then slowly lower your leg back to the starting position.
Another common mistake is using too much weight, which can lead to strain or injury. Start with a lighter weight and gradually increase as your strength improves. The weight should be challenging but manageable, allowing you to complete your sets with proper form.
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Same primary muscle, with matching equipment first.