Mobility
Butterfly Stretch
The Butterfly Stretch is a seated inner-thigh stretch with the soles of your feet together. It helps you practice comfortable hip mobility as your knees open outward.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit on the floor with the soles of your feet together and your knees open to the sides.
- Hold your ankles lightly.
- Lean forward slightly from your hips until you feel a mild stretch along your inner thighs.
- Hold this position for the planned time.
- Return your torso upright slowly.
- Use your hands to gently guide your knees together.
Form cues
- Keep your chest lifted.
- Relax your shoulders.
- Breathe slowly throughout the hold.
Common mistakes
- Pelvis rolling backwardSit on a folded towel to make it easier to keep your pelvis upright.
- Pulling heels too closeSlide your feet farther away to find a comfortable hip position.
- Chasing the floorLet your knees stay above the floor rather than pressing them down.
Safety
Forcing the position can strain your inner thighs or stress your knees, especially when your hips cannot comfortably open farther.
- Stay still rather than bouncing into the stretch.
- Place cushions under your thighs if the position feels unsupported.
- End the hold if you feel sharp pain, hip pinching, or knee discomfort.
If you have a recent groin injury or ongoing hip or knee pain, ask a physiotherapist for an appropriate modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Start after a few minutes of easy movement rather than stretching cold.