Butterfly Stretch
Sit with the soles together and gently press the knees toward the floor to stretch the inner thighs.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Adductors
- Equipment
- Bodyweight
- Movement
- Mobility
Sets and reps
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets.
- Move through a range you control without pain, and stretch a little further over the weeks.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the adductors, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Butterfly Stretch work?
- The Butterfly Stretch mainly works the adductors.
- What equipment do you need for the Butterfly Stretch?
- None: it is a bodyweight exercise.
- How many sets and reps of the Butterfly Stretch?
- 1 to 3 rounds of 30 to 60 seconds, or 8 to 10 slow reps, in a warm-up or between sets. Move through a range you control without pain, and stretch a little further over the weeks.
- What can I do instead of the Butterfly Stretch?
- Cable Hip Adduction, Cable Standing Hip Adduction, Dumbbell Cossack Squat Loaded and Machine Hip Adduction work the same main muscle.
Program it for your clients
Coaches add the Butterfly Stretch to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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