Glutes · Cable machine

Cable Donkey Diagonal Kickback

The cable donkey diagonal kickback is an isolation exercise that targets the gluteus maximus with increased involvement of the gluteus medius due to the angled path of motion. It is suitable for lifters of all experience levels and fits best toward the end of a lower-body workout to isolate and fatigue the glutes.

Muscles: Glutes
Equipment: Cable machine
Type: Strength
Animation: Women

How to do it

Attach an ankle strap to the low pulley on the cable machine and secure it around your ankle.
Stand facing the machine with your feet hip-width apart, holding onto the machine for balance.
Bend forward slightly at the waist, keeping your back straight and core engaged.
Lift the leg attached to the cable diagonally behind you, aiming towards the opposite shoulder, while keeping the knee straight.
Squeeze your glutes at the top of the movement and slowly lower the leg back down.
Complete the desired number of repetitions, then switch legs.

Common mistakes

Arching the lower back to force the leg higher shifts tension away from the glutes and places unnecessary stress on the lumbar spine.
Swinging the torso and using momentum reduces target muscle activation and compromises control over the cable.
Bending the working knee during the kick shifts part of the workload onto the hamstrings instead of isolating the glutes.

Tips

Brace your core and maintain a neutral spine throughout the entire set to keep the movement centered in the hip.
Pause for a brief second at peak contraction to maximize tension on the glute muscles.
Lower the leg slowly against the resistance of the cable to get the full benefit of the eccentric phase.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per leg with 45 to 60 seconds of rest between sides.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

How does the diagonal kickback differ from a standard straight kickback?

The diagonal angle shifts more tension to the upper gluteus maximus and gluteus medius, creating a more comprehensive stimulus across the hip abductors and extensors.

Can this exercise be done at home without a cable station?

Yes, you can replicate the movement at home by attaching a resistance band around your ankles or anchoring it to a sturdy, low object.

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