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Last updated February 2, 2026
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abductorsglutes
Donkey Kickback (Cable)
Bend over at the waist so your torso is parallel to the floor. Extend your arm straight back against the cable resistance. Keep your elbow pinned high to your side; only the forearm moves.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Unilateral
Posture
Bent-over
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach an ankle strap to the low pulley of a cable machine.
- Adjust the weight on the machine to a manageable level.
- Step 2Position Your Body
- Stand facing the cable machine and secure the ankle strap around your ankle.
- Bend slightly at the waist and place your hands on the machine for support.
- Step 3Engage Your Core
- Keep your core tight and maintain a neutral spine throughout the exercise.
- Ensure your shoulders are relaxed and not hunched.
- Step 4Perform the Kickback
- Lift your leg straight back behind you, keeping your knee slightly bent.
- Focus on squeezing your glutes at the top of the movement.
- Step 5Lower the Leg
- Slowly lower your leg back to the starting position without letting the weight stack touch.
- Control the movement to maintain tension in your glutes.
- Step 6Repeat
- Perform the desired number of repetitions on one leg before switching to the other.
- Maintain good form and control throughout each rep.
- Step 7Finish the Exercise
- After completing your sets, carefully remove the ankle strap.
- Ensure you stand upright and take a moment to stretch your glutes.