‹ All exercises Master Trainer 101

Hinge · Lower Body

Cable Donkey Kickback

Coaching cues

Ankle cuff on a low cable; hinge forward with hands on a support
Drive the leg straight back — full hip extension against the cable
Squeeze the glute hard at peak extension; pause 1 second
Lower under cable resistance; cable provides constant tension unlike a machine

▷ Watch proper form

Common faults 2

Lower back arches to complete the extension

Erectors extend the spine to assist; glute max never fully fires.

Overactive muscles

Erector spinaeHip flexors

Corrective work

Foam RollErector spinae↗Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗

Hip rotates outward — TFL and glute med take over

The leg should extend straight back; outward rotation changes the target.

Overactive muscles

TFLGluteus medius

Corrective work

Foam RollTFL↗Stretch90/90 hip stretch↗

More Hinge movements

Romanian Deadlift

Conventional Deadlift

Glute Bridge / Hip Thrust

Kettlebell Swing