Butterfly Stretch
Seated with the soles of the feet together and knees out to the sides to stretch the inner thighs.
Primary muscles
- Adductors
Secondary muscles
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Duration
- 20–40 sec
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Seated tall with the soles of the feet together and knees bent out to the sides.
Hold your ankles or feet and draw the heels in as close as is comfortable.
Sit tall and let the knees relax toward the floor.
For more stretch, hinge forward slightly from the hips with a flat back.
Hold, then release the legs slowly.
Breathing: Breathe slowly and let the knees relax lower on each exhale.
Coaching tips
Sit tall
Let gravity do the work
Hinge from the hips, not the upper back
Common mistakes
Pressing the knees down with the hands forcefully
Rounding the back
Bouncing the knees
Safety notes
Don't force the knees down; stretch to mild tension, never pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.