The super hero with kickback works the stabilizing muscles down the spine, the hamstrings, the glutes, the shoulders and the triceps.
From the hands and knees extend one leg behind you. Be sure that your hips and shoulders are square. In the hand opposite of the extended leg grab a light dumbbell. Lift that arm off the ground so that your elbow is even with the back and the forearm runs perpendicular to the floor. Keeping the elbow isolated extend your arm from the elbow so that your arm is straight and even with the back. It’s very important that the upper arm stays isolated while the forearm extends behind you. Do 2 – 3 sets of 10 – 20 reps on each side.