Butterfly Stretch tutorial
The butterfly stretch is a seated stretch for the inner thighs and groin. You press the soles of your feet together and let your knees fall open. It is simple and works well at the end of a session.
How to perform
- Sit on the floor and press the soles of your feet together.
- Draw your heels in as close as is comfortable.
- Hold your ankles and sit tall.
- Let your knees relax gently toward the floor.
- For a deeper stretch, hinge forward slightly from the hips with a straight back and hold for 20 to 30 seconds.
Breathing: Breathe slowly and deeply, relaxing a little more with each exhale.
Key tips
- If sitting tall is hard, sit on a cushion.
- Do not press your knees down with your hands.
- Heels farther away give a gentler stretch.
Common mistakes
- Rounding the back to get lower.
- Forcing the knees toward the floor.
- Bouncing the knees hard.
Safety: If your groin or knees hurt, move your heels farther away and keep the stretch gentle. If you have a recent injury, check with a doctor.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
HomeLocation
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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