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Description
Cable Donkey Kickback is an effective hip exercise performed using a cable machine. This movement works the gluteus maximus muscle under constant tension. Since it is performed in a quadruped position, it also requires core stabilization. Thanks to the resistance provided by the cable, muscle activity remains high throughout the entire range of motion. Because the weight is adjustable, it is suitable for athletes at different levels. It is an ideal choice for working the hip region in the gym.
Step-by-Step Instructions
- 1
Turn your back to the cable machine and attach the ankle cuff to the leg that will move
- 2
Get into a quadruped position, hands under shoulders, knees under hips
- 3
Push your leg back and up while keeping the knee bent
- 4
Squeeze your hip muscles maximally at the peak point
- 5
Return to the starting position in a controlled manner
- 6
Keep your back straight throughout the movement and avoid using momentum
Key Points
- ✓Attach the cuff that connects to the ankle to the lower pulley and face the machine
- ✓Lean your torso slightly forward and hold firmly onto the support handles
- ✓Use the hip joint as you push the leg back and up
- ✓Perform the movement slowly and in a controlled manner, especially providing braking on the return
- ✓Keep your support leg slightly bent, do not lock your knee
Common Mistakes
- ✗Swaying the torso excessively - the movement is done from the lower back instead of the hip
- ✗Setting the weight too high - form breaks down and the target muscle does not work sufficiently
- ✗Opening the leg to the side - the glute medius engages, the target muscle changes
- ✗Performing the movement at too short an angle - full muscle activation cannot be achieved
- ✗Suddenly releasing the cable - risk of injury to joints and ligaments
Breathing
Exhale as you push your leg back, inhale as you return to the start in a controlled manner.
Muscle Activation
Safety
Precautions
- Those with lower back pain should be careful
- Those with hip joint problems should limit the range of motion
- Those with knee problems should use a modified version
Safety Tips
- Attach the cable securely, check for breakage risk
- Keep your torso stable during the movement, avoid excessive rotation
- Lower the weight slowly, avoid sudden drops
- Keep your abdominal muscles tight to protect the lower back
Frequently Asked Questions
Which muscles does Cable Donkey Kickback work?
Cable Donkey Kickback primarily works these muscles: Glutes. It also engages: Hamstrings.
Is Cable Donkey Kickback suitable for beginners?
Cable Donkey Kickback is a Intermediate level exercise. Learning difficulty: Moderate.
Can Cable Donkey Kickback be done at home?
Cable Donkey Kickback usually requires gym equipment, so it can be hard to do at home.
What are common mistakes when doing Cable Donkey Kickback?
One of the most common mistakes: Swaying the torso excessively - the movement is done from the lower back instead of the hip
How many sets and reps for Cable Donkey Kickback?
Recommended: 3-4 sets and 10-15 reps.
Exercise Information
Equipment
Primary Muscles
Secondary Muscles
Benefits
- ✓Works the gluteus maximus muscle with constant tension
- ✓Very effective for hip hypertrophy
- ✓Provides full range of motion with constant resistance
- ✓Develops unilateral balance and coordination