Donkey Kick (Cable)

Isolation exercise for the glutes using a cable machine, performed by kicking one leg backward against resistance while on hands and knees.

Instructions

1. Attach a cable handle to an ankle cuff and set the cable to the lowest position.
2. Assume a hands and knees position facing the cable machine.
3. Position your working leg so the cable handle is secured around the ankle.
4. Keeping your knee bent, drive your heel backward and slightly upward.
5. Achieve maximum glute contraction at the end of the kicking motion.
6. Return your leg to the starting position under control.

Tips

• Keep your core engaged throughout to maintain stability and prevent lower back strain.
• Drive your heel backward and upward to maximize glute activation.
• Avoid hyperextending your lower back; focus on the glute contraction.
• Perform all reps on one leg before switching to the opposite side.
• This exercise can also be performed standing if preferred for balance variation.