Glutes · Isolation

Cable Donkey Kick

A glute isolation exercise using a cable ankle strap, kicking the leg backward to target the gluteus maximus. The cable loads hip extension directly and keeps tension on the glute through the entire arc, which quadruped bodyweight versions cannot. It is precision accessory work: strict positioning turns a small movement into a very effective one.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Cable Isolation
cable-donkey-kick-poster
  • Level Beginner
  • Equipment Cable
  • Primary Muscles Glutes
  • Movement Isolation

Demonstration

Watch the Form Demo

Technique

How to Do the Cable Donkey Kick

  1. Attach an ankle strap to a low pulley and fasten it to one ankle.
  2. Face the machine and hold the frame for support, hinging slightly forward.
  3. Keeping the working knee bent at 90 degrees, drive that heel up and back.
  4. Extend until the thigh lines up with your torso, hips staying square.
  5. Squeeze the glute at the top for a beat.
  6. Return under control and finish the set before switching legs.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes

Do This

Form Cues

  • Keep the working knee bent at 90 degrees and drive the heel toward the ceiling.
  • Square the hips to the floor and keep them there.
  • Squeeze the glute at the top for a beat before lowering.
  • Drive the heel to the ceiling behind you, not just backward. The bent knee keeps the hamstring out of it.

Avoid This

Common Mistakes

  • Arching the lower back to get the leg higher.
  • Rotating the hip open, which brings the lower back into it.
  • Letting the cable pull the leg back down instead of controlling it.
  • Arching the lower back to fake extra height, which shifts the load off the glute and onto the spine.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Beginner Program 3-Day Beginner Glute Workout Plan

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Muscle Gain Program 4-Day Glute & Lower Body Plan

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Advanced Program Glute and Strength Specialization Program

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