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Butterfly Stretch being performed with proper form
Butterfly Stretch demonstration video — proper form for the full movement.

How to do a Butterfly Stretch

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
409,393
Popularity Rank
265th
Difficulty
Beginner
Adductors Strength
81 mSCORE 3rd
Equipment Required
Bodyweight-only

Workouts with Butterfly Stretch

    Target muscles worked

    Primary Muscles
    Adductors
    Secondary Muscles
    None

    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.

    1. Sit upright and bend your knees so that the soles of your feet are pressed together and pull your heels into your hips.
    2. 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.
    3. Hold the stretch for 15-30 seconds.

    Alternatives & Variations to Butterfly Stretch

    Filter By

    1. 1. Standing Hip Adduction

      Photo of Standing Hip Adduction being performed
      61.4 mSCORESWAPPED 203 TIMES

      This 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.

    2. 2. Lateral Lunge Stretch

      Photo of Lateral Lunge Stretch being performed
      3.8 mSCORESWAPPED 151 TIMES

      Lateral 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.

    3. 3. Fan Stretch

      Photo of Fan Stretch being performed
      9.1 mSCORESWAPPED 51 TIMES

      Fan 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.

    4. 4. Frog Stretch

      Photo of Frog Stretch being performed
      4.1 mSCORESWAPPED 38 TIMES

      Frog 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.

    5. 5. Machine Hip Adductor

      Photo of Machine Hip Adductor being performed
      96.9 mSCORESWAPPED 36 TIMES

      An 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.

    6. 6. Butterfly Stretch

      Photo of Butterfly Stretch being performed
      3 mSCORESWAPPED 20 TIMES

      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.

    7. 7. Foam Roll Hip Flexors

      Photo of Foam Roll Hip Flexors being performed
      10 mSCORESWAPPED 16 TIMES

      Foam 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.

    8. 8. Half Center Split

      Photo of Half Center Split being performed
      3.9 mSCORESWAPPED 12 TIMES

      Half 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.

    9. 9. Lateral Bound

      Photo of Lateral Bound being performed
      61.9 mSCORESWAPPED 10 TIMES

      This explosive plyometric exercise is a lateral variation of the bound. This exercise can help improve lateral explosiveness, lower body strength, and balance. This exercise primarily targets the lower body muscles.

    10. 10. Walking Side Kicks Half Turn

      Photo of Walking Side Kicks Half Turn being performed
      6.2 mSCORESWAPPED 10 TIMES

      Walking 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.