Exercise guide
Cable Donkey Diagonal Kickback
- Intermediate
- Compound
- Rep-based
- Lower legs
The Cable Donkey Diagonal Kickback targets the gluteus maximus and medius by combining hip extension with slight abduction, following the natural diagonal orientation of the glute fibers for superior activation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the cable pulley to the lowest setting and attach an ankle strap to your working leg.
- Stand facing the cable machine and take a small step back to create initial tension on the cable.
- Hinge forward slightly at the hips and grip the machine frame for stability.
- Maintain a soft bend in your standing leg and keep your spine in a neutral, braced position.
How to do it
- Exhale and kick your working leg back and outward at a 45-degree angle away from your midline.
- Lead the movement with your heel, keeping a constant slight bend in the working knee to emphasize the glutes over the hamstrings.
- Squeeze the glute hard at the top of the range of motion, ensuring your pelvis remains stable.
- Inhale as you slowly return the leg to the starting position over a 2-3 second count, maintaining tension throughout.
Form checklist
- Keep your core braced to prevent the lower back from arching as the leg moves back.
- Ensure the movement occurs strictly at the hip joint, not by twisting the torso.
- Keep your hips square to the machine rather than letting the working hip rotate upward.
- Avoid using momentum or swinging the leg; maintain a controlled, rhythmic tempo.
Pro tips
- Think about pushing your heel toward the upper corner of the room behind you to maximize the recruitment of the upper-outer glute fibers.
- Pause for a full second at the peak of the movement to maximize the mind-muscle connection and metabolic stress.
Make it harder
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
- Perform a '1.5 rep' style where you kick back fully, return halfway, kick back again, and then return to the start.
Frequently asked
- What muscles does the cable donkey diagonal kickback work?
- The cable donkey diagonal kickback primarily targets the glutes, and also works the adductors and hamstrings as secondary muscles.
- What equipment do you need for the cable donkey diagonal kickback?
- The cable donkey diagonal kickback uses cable.
- Is the cable donkey diagonal kickback good for beginners?
- The cable donkey diagonal kickback is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.