Cable Donkey Diagonal Kickback exercise animation (Female)

Cable Donkey Diagonal Kickback

Target muscle
—
Equipment
Cable
Body part
Hips
Type
Strength

The cable donkey diagonal kickback is a cable glute isolation exercise that targets the gluteus maximus, driving the working leg back and slightly out along a diagonal path. Performed with an ankle strap on a low pulley, the constant cable tension makes it a clean way to build glute strength and shape without loading the spine.

How to do the Cable Donkey Diagonal Kickback

  1. 1Set the pulley to the lowest position and fasten the ankle strap snugly around your working ankle.
  2. 2Stand facing the machine and step back to take the slack out of the cable, then hinge forward at the hips into a quadruped-style stance with a flat back.
  3. 3Brace your core and grip the frame or a handle for balance, keeping your hips square to the machine.
  4. 4From a slight bend, drive the working leg back and diagonally out and up against the cable, leading with your heel.
  5. 5Squeeze your glute hard at the top of the kick, keeping the movement controlled rather than swung.
  6. 6Pause briefly at full extension without arching your lower back or rotating your hips open.
  7. 7Lower the leg slowly back to the start under control, resisting the cable the whole way.
  8. 8Complete all reps on one side, then switch the strap to the other ankle and repeat.

Form tips

  • Move from the hip only — keep your torso and pelvis still so the glute does the work, not momentum.
  • Lead the kick with your heel and keep a slight bend in the knee to keep tension on the glute rather than the hamstring.
  • Use a controlled tempo: a strong squeeze at the top and a slow return loads the muscle far more than fast, partial reps.
  • Keep the cable taut at the bottom of each rep so the glute stays under tension throughout the set.
  • Set the weight light enough that you can hold a flat back and square hips for every rep.

Common mistakes

  • Arching or twisting the lower back to lift the leg higher, which shifts load off the glute and strains the spine.
  • Swinging the leg with momentum instead of a controlled kick, which reduces tension on the gluteus maximus.
  • Rotating the hips open at the top, which lets the lower back and other muscles take over the movement.
  • Loading the stack too heavy, forcing you to jerk the weight and lose the squeeze that drives glute development.
  • Locking the knee straight and overusing the hamstring, taking the focus off the target glute.

Frequently asked questions

What muscles does the cable donkey diagonal kickback work?

It primarily works the glutes (gluteus maximus). The diagonal back-and-out path emphasizes the glute through hip extension, with the core and supporting leg helping you stay stable.

Where should I feel the cable donkey diagonal kickback?

You should feel it in the glute of the working leg, especially as you squeeze at the top of the kick. If you mostly feel it in your lower back or hamstring, lighten the load and keep your hips square.

Is the cable donkey diagonal kickback good for beginners?

Yes. The cable provides smooth, controlled tension and no spinal loading, so beginners can learn glute activation safely by starting light and focusing on form.

How many sets and reps should I do?

As a glute isolation move, 3–4 sets of 12–20 reps per leg works well. Use a weight you can control with a full squeeze on every rep rather than going heavy.

What's a good alternative to the cable donkey diagonal kickback?

A straight cable glute kickback removes the diagonal angle for a more direct hip extension. Bodyweight donkey kicks are a useful equipment-free option for building the same squeeze.

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