Stand with feet together. Lift one foot off of the ground and raise it until thigh is parallel to the floor or higher.
Keeping your leg elevated, extend your arms upward, bringing your hands together straight up over your head. To increase difficulty, close your eyes.
Hold this position for a set period of time without letting your foot touch the ground, then repeat on the opposite leg.
Captain Morganâ€™s are a great way to build hip strength as well as enhance your mind-body connection to improve balance. Initially the challenge is to hold the position and keep still, but as you master that, the challenge then becomes keeping your knee up as long as possible.