Captain Morgan

CAPTAIN MORGAN

The captain morgan exercise is used to strengthen the hip abductors and to improve knee stability through flexion. Start by standing next to a wall. Place a stability ball (also known as a Swiss ball) between your outer thigh and the wall. Then raise that foot off of the ground. With the planted leg, push your body towards the stability ball. While maintaining this ball compression, complete a single leg squat by bending the knee and hips into flexion. Continue until your knee is bent as far as you can tolerate. Extend the knee and hip to complete a repetition.

Muscles involved:

• quadriceps

  • vastus lateralis

  • vastus medialis

  • vastus intermedius

  • rectus femoris

• hip abductors

  • gluteus maximus

  • gluteus medius

  • gluteus minimus

  • tensor fascia latae (TFL)

Related conditions:

• hip bursitis

• external snapping hip syndrome

• ITB syndrome

• lateral meniscus tear

• LCL sprain

• SIJ syndrome

• lower kinetic pain syndrome

Exercise videos