Cable Donkey Kickback exercise animation (Weiblich)

Cable Donkey Kickback

Zielmuskel
Gluteus Maximus
Synergistenmuskeln
Hamstrings
Equipment
Cable
Körperregion
Hips
Typ
Strength

The cable donkey kickback is an isolation exercise that targets the gluteus maximus, with the hamstrings assisting as you extend the hip. Using an ankle strap on a low pulley keeps constant tension on the glute through the whole range, making it a precise way to build and shape the glutes.

Cable Donkey Kickback: So führst du sie aus

  1. 1Attach an ankle strap to a low pulley and fasten it snugly around one ankle.
  2. 2Face the machine and set up on all fours, or hinge forward at the hips with a flat back and brace your hands on a bench or the frame for support.
  3. 3Set your spine in a neutral position and brace your core so your lower back stays still throughout the set.
  4. 4Start with the working knee under your hip and the strapped foot off the floor, keeping a slight bend in the knee.
  5. 5Drive the working leg back and up by squeezing the glute, extending the hip until your thigh is roughly in line with your torso.
  6. 6Pause briefly at the top and focus on contracting the glute, without arching your lower back to gain extra height.
  7. 7Lower the leg under control back to the start, resisting the cable rather than letting it pull you forward.
  8. 8Complete all reps on one side, then switch the strap to the other ankle and repeat.

Technik-Tipps

  • Lead the movement with your heel and think about driving through the glute, not swinging the leg.
  • Keep the motion at the hip — your knee angle should stay roughly constant from start to finish.
  • Use a slow, controlled tempo so the glute stays under tension instead of relying on momentum.
  • Start light to dial in the strap fit and the hip-hinge position before adding load.
  • Keep your hips square to the floor so both sides of your pelvis stay level as you kick back.

Häufige Fehler

  • Arching the lower back to lift the leg higher, which shifts work off the glute and strains the spine.
  • Rotating the hips open to swing the leg up, which cheats the rep and reduces glute tension.
  • Using momentum to fling the leg back, which lets the cable do less work and risks a jerky, uncontrolled return.
  • Bending and straightening the knee instead of moving from the hip, turning the rep into a kicking motion that misses the glute.
  • Going too heavy and losing the controlled squeeze, so the rep becomes a whole-body swing.

Häufig gestellte Fragen

What muscles does the cable donkey kickback work?

It primarily targets the gluteus maximus, with the hamstrings assisting as the hip extends. The constant cable tension keeps the glute working through the full range.

Is the cable donkey kickback good for beginners?

Yes. It is a controlled, single-joint movement that is easy to learn. Start light to set the ankle strap and your hip position, then add load as your form improves.

Where should I feel the cable donkey kickback?

You should feel it in the glute of the working leg, especially at the top of the kickback when the hip is fully extended. If you mostly feel it in your lower back, you are arching instead of squeezing the glute.

How many sets and reps should I do?

As an isolation move, it responds well to higher reps. Aim for 3 to 4 sets of 12 to 20 reps per leg, using a weight you can control with a full squeeze each rep.

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