Cable Donkey Kickback
Expert Advice
Focus on squeezing your glutes at the top of the movement and avoid using momentum to swing the leg.
How-to-do Steps
- Attach an ankle strap to a low cable pulley and secure it around your ankle.
- Get on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent, kick one leg back and up, driving your heel towards the ceiling.
- Slowly return your knee to the starting position without resting it on the ground.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Cable Donkey Kickback primarily targets the Glutes, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Donkey Kickback work?
Cable Donkey Kickback primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Donkey Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Donkey Kickback suitable for beginners?
Cable Donkey Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
