Procaryote
Knee · Strengthening

Captain Morgan with SwissBall

Captain Morgan with SwissBall, 3 sets, 8 repetitions per side

Illustration of the Captain Morgan with SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Sit on a SwissBall with one foot on the ground and the other leg raised, knee bent. Slowly lean towards the side of the raised leg while controlling the movement, then return to the starting position.

Tips: Keep your back straight and engage the muscles around the knee to stabilize the movement. Perform the movement slowly to maximize strengthening.

Progression: Increase the number of repetitions or add a slight load when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Seated on SwissBall, one foot on the ground, the other leg raised, knee bent
Clinical goal
Muscle strengthening around the knee
Also known as
Captain Morgan on SwissBall, Knee strengthening with SwissBall, Captain Morgan exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.