Cable Donkey Kickback

Instructions

1
Stand facing the cable machine with feet hip-width apart. Position one foot in the ankle cuff attachment. Maintain upright posture with slight forward lean from hips, keeping core engaged and non-working leg slightly bent.
2
Grasp the machine frame or handles for balance and stability. Ensure the cable attachment is secured around the ankle. Position working leg with knee slightly bent and hip in neutral position, ready to perform hip extension.
3
Slowly extend the working leg backward against cable resistance, allowing the knee to bend slightly as the leg moves backward. Control the movement throughout, resisting the pull of the cable as it tries to return the leg to starting position. Maintain upright torso alignment.
4
Drive the working leg back and slightly up in a controlled arc, engaging the hamstrings and glute to extend the hip fully. Squeeze the posterior chain muscles at peak contraction, then return the leg to starting position with controlled resistance, completing one repetition.
PRIMARY MUSCLESHamstrings
SECONDARY MUSCLESGluteus Maximus, Erector Spinae, Adductor Magnus
EQUIPMENTCable
DIFFICULTYBeginner

Overview

The Cable Donkey Kickback is an incredibly effective Strength movement designed to fully engage the Hamstrings. By utilizing Cable, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Hamstrings engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
  • Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Hamstrings and minimize bicep/forearm takeover.

Exercise Variations

  • Dumbbell Cable Donkey Kickback
  • Cable Cable Donkey Kickback
  • Banded Cable Donkey Kickback

Beginner Tips

If you are new to the Cable Donkey Kickback , focus on mastering the movement pattern with zero weight before adding Cable.

Frequently Asked Questions