Glutes · Cable machine

Cable Donkey Kickback

The cable donkey kickback is an isolation exercise designed to target and strengthen the gluteus maximus through controlled hip extension. It fits well toward the end of a lower-body session to fully fatigue the glutes without placing axial load on the spine.

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

How to do it

Attach an ankle strap to the low pulley of a cable machine and adjust the weight.
Strap the ankle strap around one ankle and stand facing the machine, holding onto the machine for support.
Keep a slight bend in the knee of the standing leg, and lift the strapped leg behind you, keeping it straight.
Engage your glutes and core as you extend your leg, pushing your heel towards the ceiling.
Pause at the top of the movement, squeezing the glutes, then lower the leg back to the starting position with control.
Complete the desired number of repetitions on one leg before switching to the other.

Common mistakes

Arching the lower back at the top of the movement shifts tension away from the glutes and strains the lumbar spine.
Swinging the torso or using momentum reduces the continuous resistance that the cable provides.
Selecting too heavy of a weight limits the range of motion and forces the hamstrings to take over.
Locking out the knee of the standing leg creates unnecessary joint stress and compromises stability.

Tips

Hinge slightly forward at the hips and brace your core to keep your pelvis stable and square.
Lead the movement by driving your heel back and pause for a deliberate squeeze at peak contraction.
Control the eccentric return phase slowly to maximize time under tension from the cable.

Sets and reps

Perform 3 to 4 sets of 12 to 20 reps per leg, resting 45 to 60 seconds between sides to maximize glute hypertrophy and endurance.

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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Questions

Is the cable donkey kickback safe for the lower back?

Yes, it is very spine-friendly as long as you brace your core and avoid hyperextending your lumbar spine. If you experience lower back pain, stop the exercise and consult a specialist.

How can this exercise be substituted at home?

You can replicate the movement pattern on all fours using a loop resistance band around your thighs or ankles, or by wearing ankle weights.

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