Instructions:
- 1Attach a low pulley to your ankle, facing away from the machine
- 2Slightly bend your standing leg and stabilize your body
- 3Kick your attached leg diagonally backwards and upwards, engaging your glutes
- 4Hold for a moment at the top of the kickback
- 5Slowly lower your leg back to the starting position
Tips:
- Keep your torso stable during the exercise
- Ensure the movement comes from the hips, not the lower back
- Engage your core for further stabilization
- Control the speed of the exercise, particularly on the return
Cable Donkey Diagonal Kickback: A Comprehensive Guide
The Cable Donkey Diagonal Kickback is an effective exercise that targets the hips while enhancing overall strength and stability. Using a cable machine, this movement is designed to engage the glutes and hamstrings, making it a popular choice for those looking to improve their lower-body fitness.
This exercise is sometimes referred to simply as the Diagonal Kickback, but regardless of its name, it remains a staple in many workout routines. The cable setup allows for smooth, controlled movements, providing unique resistance that can be adjusted to suit your personal fitness level.
How to Perform the Cable Donkey Diagonal Kickback
- Begin by adjusting the cable machine to a low setting and attach an ankle strap.
- Stand facing the machine and secure the strap around your ankle.
- Bend slightly at the waist and support your upper body using your hands on the machine or a stable surface.
- With a slight bend in the standing leg, extend the cable-attached leg diagonally backward, keeping the motion controlled.
- Contract your glute at the peak of the movement, then lower the leg back to the starting position.
- Repeat for the desired number of reps before switching sides.
Tips for Success
- Start light: If you're new to this exercise, begin with a lighter weight to master the form before increasing resistance.
- Focus on form: Keep your movements slow and controlled to maximize engagement of the targeted muscles.
- Breathing: Inhale as you lower your leg and exhale as you extend it to maintain proper breathing throughout the exercise.
Incorporating the Cable Donkey Diagonal Kickback into your workout routine can lead to improved strength in the hips and glutes, contributing to better athletic performance and everyday movement. Always remember to warm up before your workout and cool down afterward to help prevent injury and promote recovery.