PRIMARY MUSCLES TARGETED
Gluteus Minimus
Gluteus Maximus
Quadriceps
Hamstrings
*Core is indirectly targeted.
SETUP
1. Attach a "D" handle to the clasp on the cable row machine. A longer handle is preferred to allow a better fit for your foot.
2. Select a weight which will allow a repetition range of 8-15. YOU DO NOT NEED A LOT OF WEIGHT FOR THIS EXERCISE TO BE EFFECTIVE!
3. Place your foot into the handle, placing the handle in the arch of the foot.
4. Lean forward placing your hands on the platform where you would normally put your feet for the row exercise. BE SURE TO KEEP HANDS AND OTHER BODY PARTS AWAY FROM PULLEYS AND MOVING PARTS!
EXECUTION OF THE CABLE DONKEY KICKBACK USING THE CABLE ROW MACHINE
1. Starting with the "D" hand in the arch of your foot and leaning over with your hands on the platform as described above, bring your knee up to your chest.
2. Extend the leg straight back. Be sure to keep your foot straight maintaining the handle in the arch of the foot to prevent it from slipping off.
3. When the leg is fully extended, squeeze your glutes to get a deep muscle contraction.
4. Bring the knee back up toward the chest. Be sure to travel through a full range of motion slowly, resisting the cable's tension both on the extension and contraction.
Perform 8-15 reps each leg depending on the weight and goal. Multiple sets may be completed depending on your individual fitness level.
*For a video demonstration, check out my friend/client Natalia demonstrating the CABLE DONKEY KICKBACK - Using Cable Row Machine on my Instagram at.. https://www.instagram.com/joshuafitness/
***Check out my blog BUTT SHAPING WORKOUT 3/4/2013 for more exercises for a full booty blasting workout by clicking the link below... http://optimumfitness1.weebly.com/blog/archives/03-2013
***Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.