Captain Morgan
Exercise Overview
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
quadricepsvastus lateralisvastus medialisvastus intermediusrectus femoriship abductorsgluteus maximusgluteus mediusgluteus minimustensor fascia latae (TFL)hip bursitisexternal snapping hip syndromeITB syndromelateral meniscus tearLCL sprainSIJ syndromelower kinetic pain syndrome
Related Conditions
Glute AmnesiaGreater Trochanteric Pain SyndromePatellofemoral Pain Syndrome
