# Cable Kickback Quadruped

URL: https://heatsy.app/ex/cable-kickback-quadruped

Also known as: Cable Machine Kickback Quadruped, Quadruped Cable Kickback, Kneeling Cable Kickback, Cable Donkey Kick Quadruped, Cable Donkey Kickback, Cable Donkey Kick

Body region: Glutes

## Muscles

- Main: Gluteus Maximus
- Helps: Gluteus Medius, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Erector Spinae, Rectus Abdominis, Transversus Abdominis

## Equipment

- Cable Station

## Technique

1. Set a low pulley with an ankle strap and get on hands and knees facing the machine.
2. Clip the strap to one ankle and brace the abs.
3. Press the foot back and up, keeping the knee bent at 90 degrees, until the thigh is in line with the body.
4. Squeeze the glute, then lower slowly under control.
5. Complete your reps and switch legs.

### Cues

- Keep the back flat and the hips square.
- Press with the glute, not by swinging the leg.
- Use a manageable weight so the pelvis does not twist.

### Common mistakes

- Arching the lower back at the top.
- Rotating the hips open.
- Letting the weight stack crash.

## Alternatives

- [Cable Glute Kickback](https://heatsy.app/ex/cable-glute-kickback)
- [Donkey Kick](https://heatsy.app/ex/donkey-kick)