Cable Donkey Diagonal Kickback

The Cable Donkey Diagonal Kickback is a dynamic exercise that targets the glutes, hamstrings, and lower back muscles. This exercise is performed using a cable machine and is great for those looking to tone and strengthen their posterior chain. To perform this exercise, you'll need a cable machine with an ankle strap attachment. Start by adjusting the cable to a low setting and attaching the ankle strap to your right ankle. Stand facing away from the cable machine and position yourself a few steps away, with your feet hip-width apart. Keep a slight bend in your knees and maintain a neutral spine throughout the movement. With your core engaged and your back straight, slowly kick your right leg diagonally backward, squeezing your glutes at the top of the movement. Make sure to keep your foot flexed and your toes pointing towards the ground. Maintain control as you return your leg to the starting position, keeping tension on the cable throughout. Perform the desired number of reps on one side before switching to the other leg. Start with a weight that challenges you but allows for proper form. As you become more comfortable and experienced with this exercise, you can gradually increase the resistance to continue progressing. Remember to always warm up before attempting any exercise and consult with a fitness professional to ensure you are performing it correctly and safely. Stay consistent with your workouts and gradually increase the intensity to maximize the benefits of the Cable Donkey Diagonal Kickback.

Instructions

• Stand facing a cable machine, with your feet shoulder-width apart and a slight bend in your knees.
• Place the cable attachment at the lowest setting and attach it to your left ankle.
• Hold onto the cable machine with your right hand for support.
• Extend your left leg diagonally behind you, keeping it straight and squeezing your glutes at the top of the movement.
• Slowly return your left leg to the starting position, maintaining control throughout the exercise.
• Repeat the movement for the desired number of repetitions and then switch sides.
• Remember to keep your core engaged and maintain proper form throughout the exercise.
• Adjust the weight on the cable machine as necessary to challenge yourself appropriately.

Tips & Tricks

• Focus on engaging your glutes throughout the movement.
• Maintain a neutral spine and avoid arching your back.
• Keep your core muscles activated to provide stability.
• Use controlled movements and avoid swinging or jerking the cable.
• Gradually increase the weight to continually challenge your muscles.
• Ensure proper breathing by exhaling during the concentric phase and inhaling during the eccentric phase.
• Perform the exercise in a slow and controlled manner to maximize muscle activation.
• Pay attention to your foot placement and maintain a stable base of support.
• Consult with a fitness professional to ensure proper form and technique.
• Include other exercises that target the glutes to create a well-rounded lower body workout.