How to do a Butterfly Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Butterfly Stretch
Workouts with Butterfly Stretch
Target muscles worked
Instructions for Proper Form
Butterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Sit upright and bend your knees so that the soles of your feet are pressed together and pull your heels into your hips.
- Place your hands on top of your feet and slowly bend your torso forward until you feel a comfortable stretch on the inside of your thighs.
- Hold the stretch for 15-30 seconds.
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Generate My PlanAlternative Exercises to Butterfly Stretch
1. Standing Hip Adduction
61.4 mSCORESWAPPED 198 TIMESThis isolation exercise primarily targets the adductors. By targeting each side individually, you can more easily identify and address imbalances between sides. This exercise can help improve lower body strength and hip stability.
- Intermediate
- Adductors
2. Lateral Lunge Stretch
3.8 mSCORESWAPPED 160 TIMESLateral Lunge Stretch is a mobility exercise that targets your hip flexors, adductors (inner thighs), and hamstrings. By stepping to the side and lowering your hips, you can deeply stretch these muscle groups. This exercise helps to improve flexibility and range of motion in your lower body, making it a great addition to warm-ups or cooldowns.
- Beginner
- Adductors
3. Fan Stretch
9.1 mSCORESWAPPED 52 TIMESFan Stretch is a flexibility exercise that targets the muscles in your legs and lower back. By slowly reaching forward and sweeping your arms in a fan-like motion, you can effectively stretch out these muscle groups. This is a great way to improve overall flexibility and mobility, especially for athletes who need a full range of motion in their lower body.
- Beginner
- Adductors
4. Frog Stretch
4.1 mSCORESWAPPED 37 TIMESFrog Stretch is an excellent exercise for improving hip mobility and flexibility. This stretch primarily targets the hip adductors and can help alleviate tightness in the groin and inner thigh areas. By positioning your knees wide apart and lowering your hips towards the ground, you can achieve a deep stretch that enhances your range of motion. This is particularly beneficial for those who perform a lot of squats or lunges, as it can help improve overall lower body mobility.
- Beginner
- Adductors
5. Machine Hip Adductor
96.9 mSCORESWAPPED 36 TIMESAn isolation exercise targeting the adductors. The use of a machine restricts your range of motion, and forces you to move the weight along a set path. This helps add stability to the movement allowing you to focus your efforts on exertion rather than stability.
- Beginner
- Adductors
- Thigh Adductor Machine
6. Foam Roll Hip Flexors
10 mSCORESWAPPED 13 TIMESFoam Roll Hip Flexors is an effective myofascial release technique that targets the hip flexors. This can help alleviate tightness and improve mobility in the hip joint, which can benefit a wide variety of movements including squats and lunges. Using a foam roller can also help increase blood flow to the area, promoting recovery and reducing muscle soreness.
- Beginner
- Adductors
- Foam Roller
7. Half Center Split
3.9 mSCORESWAPPED 12 TIMESHalf Center Split is an advanced stretching exercise that aims to improve your flexibility in the inner thighs, hamstrings, and lower back. By sitting with one leg extended out to the side and the other leg bent inward, you can focus on deep stretching one side of your body at a time. This makes it easier to identify and address imbalances in flexibility between sides. It's a great addition to any flexibility or mobility routine, particularly for athletes in sports requiring significant lower body flexibility.
- Beginner
- Adductors
8. Foam Roll Hip Adductors
9.7 mSCORESWAPPED 11 TIMESFoam Roll Hip Adductors is an effective mobility exercise that targets the adductor muscles. This exercise can help release tension and improve flexibility in the inner thighs, which can be beneficial for movements like squats and lunges. The foam roller adds gentle pressure, assisting in myofascial release and enhancing muscle recovery post-exercise.
- Beginner
- Adductors
- Foam Roller
9. Walking Side Kicks Half Turn
6.2 mSCORESWAPPED 10 TIMESWalking Side Kicks Half Turn is a dynamic, compound exercise that primarily targets the glutes and hip flexors. By walking sideways and incorporating a kick with a half turn, this movement requires stability and coordination, which engages the core as well. This variation adds a functional, agile component that can be beneficial for athletes or those looking to enhance hip mobility and balance.
- Beginner
- Adductors
10. Butterfly Stretch
3 mSCORESWAPPED 10 TIMESButterfly Stretch is an essential flexibility exercise that targets the inner thighs, groin, and lower back. By sitting upright with your feet together and knees bent outwards, you gently press your knees toward the ground. This stretch helps improve hip mobility and can alleviate tension in the lower back. It’s excellent for maintaining flexibility and reducing the risk of injury.
- Beginner
- Adductors