Instructions

1

Stand facing the cable machine with feet hip-width apart, positioned at a distance where the cable attachment is at ankle height. Grasp the machine handles with both hands for balance and stability.

2

Attach the cable strap to one ankle. Stand upright with a slight forward lean, engaging your core. Keep your standing leg slightly bent and your torso stable.

3

Slowly lower the working leg by extending the knee, allowing the cable to provide resistance as the leg lengthens. Control the descent over 2-3 seconds, maintaining tension throughout the movement.

4

Drive the leg forward and upward by contracting the quadriceps, extending the knee fully as you bring the foot back toward the starting position. Return to the starting position with control and repeat for the prescribed repetitions before switching legs.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Tibialis Anterior

EQUIPMENTCable

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Cable Donkey Kickback is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Hips, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Utilizes Cable to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Using excessive momentum to swing the Cable rather than controlling the eccentric phase.

Pro Tips

To maximize the Cable Donkey Kickback , actively squeeze the Quadriceps at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductors, Tibialis Anterior to maintain control of the Cable.

Beginner Tips

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

Cable Donkey Kickback