Exercise guide
Cable Donkey Kickback
- Beginner
- Isolation
- Rep-based
- Lower legs
The Cable Donkey Kickback is a premier isolation movement for the gluteus maximus, utilizing constant cable tension to maximize muscle fiber recruitment throughout the entire range of motion. It effectively builds glute shape and strength while minimizing the involvement of the lower back compared to free-weight variations.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Attach an ankle strap to a low cable pulley and secure it firmly around your working ankle.
- Face the cable machine and grasp the pull-up bar or machine frame at shoulder height for stability.
- Step back until there is tension on the cable, keeping a slight bend in your standing leg and a neutral spine.
- Hinge slightly forward at the hips, keeping your chest up and your core braced.
How to do it
- Exhale as you drive your heel back and upward in a controlled arc, keeping a consistent slight bend in the knee.
- Squeeze your glute forcefully at the top of the movement, ensuring your hips remain square to the machine.
- Inhale as you slowly return your leg to the starting position, resisting the weight of the cable to maintain tension.
- Perform the movement with a controlled 2-1-2-1 tempo (2 seconds up, 1 second squeeze, 2 seconds down, 1 second reset).
Form checklist
- Keep your hips level and square; do not allow the working hip to rotate outward.
- Maintain a flat back and avoid arching your lumbar spine as you kick back.
- Ensure the movement is driven by the hip joint rather than swinging the leg with momentum.
- Keep your core tight to prevent your torso from rocking back and forth.
Pro tips
- Focus on pushing through the heel rather than the toes to better isolate the glute and minimize calf involvement.
- At the peak of the movement, imagine trying to touch your heel to the ceiling to maximize the shortened position of the glute.
Make it harder
- Incorporate a 3-second isometric hold at the point of peak contraction on every rep.
- Perform '1.5 reps' by kicking back fully, returning halfway, kicking back again, and then returning to the start.
Frequently asked
- What muscles does the cable donkey kickback work?
- The cable donkey kickback primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.
- What equipment do you need for the cable donkey kickback?
- The cable donkey kickback uses cable.
- Is the cable donkey kickback good for beginners?
- Yes. The cable donkey kickback is a beginner-friendly movement and a strong foundation to build on.
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