Cable donkey kickbacks are one of the most effective exercises in strengthening your glutes.
Despite the soreness that is associated with leg days, you will enjoy a well built and toned lower body.
Moreover, your stability and balance will increase. To perform the cable donkey kickbacks, you will require an ankle cuff attachment and a cable machine.
If you are not sure on how to operate the machine, ensure that you consult you gym instructor for further details.
How to do the cable donkey kickbacks:
- Start by setting the pulley system of the machine. Set is at the lowest setting.
- Attach the cuff to your ankle.
- While hinging your waist, bend your back ensuring that it is straight but not arched. Your back should almost be parallel to the floor.
- Hold the machine with both hands to promote stability.
- While bending your legs slightly, contracting you glutes, and engaging your core, lift your leg backwards in a slow and controlled motion.
- Once your leg reaches the top, squeeze your glutes then gently lower it to the starting position.
- Repeat 10 times on each side for 3 reps.
WHAT MUSCLES DO CABLE DONKEY KICKBACKS WORK?
The cable donkey kickbacks work on all the gluteus muscles. They include gluteus maximus, medius, and minimus.
The gluteus muscles are among the most powerful and strongest muscles in the body. The exercise plays a significant role in strengthening and shaping the gluteus muscles.
This improves the appearance and stability of the lower body.
While the cable donkey kickbacks mainly target the glutes, the exercise also engages other muscles.
They include hamstrings, abdominal muscles, ankles, quads, and calves. The exercise tones, strengthens, and builds the secondary muscles.
CABLE DONKEY KICKBACKS BENEFITS
The cable donkey kickback is an isolation exercise. This implies that the routine targets your gluteal muscles.
The isolation exercise is very advantageous if you have weak glutes and you want to strengthen them.
Therefore, you are able to see results in your gluteal region more rapidly if you perform the cable donkey kickbacks consistently.
The exercise plays a vital role in strengthening your lower body. The cable donkey kickbacks strengthen your butt, core, and lower back.
Stronger glutes will be very beneficial to you in the gym. For instance, you will be able to perform a variety of exercises in the gym with ease. Your squats and deadlifts will improve.
Additionally, your athletic performance will improve since the lower body strength will enable you to perform exercises, such as jumping and running with minimal strain.
IMPROVED BALANCE AND STABILITY
As mentioned earlier, the exercise works on secondary muscles such as calves, quads, ankles, and core. This enhances stability and improves your body control.
Performing the cable donkey kickbacks in a slow and controlled motion promotes stability.
If you perform the routine in a quick and uncontrolled motion, you might lose balance and fall, hence causing injuries.
The cable donkey kickbacks improve your lower body appearance. The exercise builds and tones your gluteal muscles, hence enhancing a rounder butt.
Correct and consistent performance of the exercise will boost your self- confidence since you will be able to flaunt your well- sculptured lower body.
ALTERNATIVES TO CABLE DONKEY KICKBACKS
The donkey kicks also target your gluteus muscles. The exercise is a great alternative if you do not have the cable machine and the ankle attachment.
You will require a yoga mat for this exercise if you do not want to contact the floor directly.
How to do the donkey kicks:
- Start by getting on all fours on the mat. Your knees should be under your hips and your hands directly below your shoulders.
- Ensure that your back is flat with your neck facing the ceiling.
- While engaging your core and keeping your knees bent at 90 degrees, gently lift your leg backwards towards the ceiling.
- The maximum height for the lift should be to the point in your body before your back begins to arch.
- In a slow and controlled motion, return to the starting position.
- Repeat the exercise 10 to 15 times for 3 rounds.
The hip bridges also strengthen your gluteus muscles and lower body. You can do this exercise with or without weights. You will also require a yoga mat.
It is advisable to do the exercise without weights if you are a beginner and gradually progress to weights.
How to do hip bridges without weights:
- Start by laying your back on the mat with your feet firmly pressed on the floor and your knees bent.
- Ensure that your body is straight and you are facing the ceiling.
- Gently lift your hips.
- Once your hips reach the top, lift your heels from the ground by pressing your toes.
- Gently lower your hips to the starting position.
- Perform 10 to 15 reps for 3 sets.
CABLE DONKEY KICKBACKS MISTAKES TO AVOID
STANDING UP STRAIGHT
The effectiveness of the cable donkey kickbacks does not depend on the number of reps, but the accuracy of the technique. While doing the routine, ensure that you bend slightly.
Standing up straight while performing the exercise, will limit your motion range. Furthermore, it will promote difficulties in isolating your glutes.
PERFORMING PARTIAL REPS
While doing this exercise, focus on quality rather than quantity. Some individuals fail to complete the correct routine by extending their feet a few feet backwards.
You should perform the full range of motion to experience effective results. You can bring more tension on your glutes by further stretching your legs backwards.
Reduce the weights if necessary.
ENGAGING YOUR LEGS TO DRIVE THE MOTION
Swinging your legs while performing the exercise will not give you your desired gains. Instead, engage your glutes to lift your legs backwards in order to experience the gains.
The cable donkey kickback is an isolation exercise. Therefore, if you aim at toning, strengthening, and growing your glutes, this is the exercise to include in your workout routine.
Ensure that you get the right technique from your gym instructor to promote effective results. You should also be cautious while handling the cable machine to avoid unnecessary injuries.