Donkey Kick
Isolates the glutes
Requires a cable machine
Beginner-friendly
No spinal loading
Great finisher on leg day
Step 1
Attach the ankle wrap to the cable pulley set at the lowest position and secure it around your left ankle. Position yourself on all fours slightly to the right of the cable pole, with your knees directly below your hips and hands below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
Step 2
Keeping your left knee bent at roughly 90 degrees and your foot flexed, exhale and drive your left heel upward toward the ceiling until your thigh is in line with your spine. Focus on squeezing your glute at the top rather than arching your lower back to get more range. Your hips should stay square to the floor throughout, so avoid rotating to one side.
Step 3
Inhale and slowly lower your left knee back toward the floor with control, stopping just short of resting it on the mat to keep tension on the glute. Complete all reps on the left side, then reposition with the ankle wrap on the right and repeat.
Exercise Benefits
The cable donkey kick is one of the most effective exercises for isolating the glutes, and the cable's constant tension means the muscle is working through the full range of motion, not just at the top. Keeping your knee bent shortens the hamstring and takes it out of the movement, so your glute has to do the work alone. It's a great accessory exercise on leg day, particularly as a finisher when your glutes are already warmed up from heavier compound lifts.
