What is Butterfly stretch?

The Butterfly stretch is a seated hip opener where you bring the soles of your feet together and let your knees drop outward. It targets inner thighs, hamstrings and hip muscles. Difficulty: Easy — suitable for beginners to improve flexibility and reduce groin tightness with gentle progressions.

How to Do Butterfly stretch

  1. Sit tall: Sit on the floor with a straight spine, knees bent and soles of feet pressed together, holding feet with both hands.
  2. Bring feet in: Bring feet close to the pelvis until you feel a comfortable inner-thigh stretch; avoid forcing heels against the body.
  3. Keep back straight: Keep your back straight and chest lifted; hinge slightly from the hips to avoid rounding and reduce lower-back strain.
  4. Gently press knees: Use elbows or hands to gently press knees toward the ground while exhaling; apply light pressure, not pain, to increase range safely.
  5. Hold and breathe: Hold the position 20–60 seconds while breathing deeply; relax into the stretch, avoid bouncing, then release slowly and repeat 2–3 times.

Muscle Groups

Hamstring

Description

Sit on the floor, bring the soles of your feet together, and let your knees drop to the sides. Hold your feet with your hands and gently press your knees toward the ground. Keep your back straight. A great stretch for inner thighs and hips.

Movement Group

Legs

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Butterfly stretch?

The Butterfly stretch improves hip mobility, increases inner-thigh and hamstring flexibility, and can reduce groin tightness. It also supports better squat mechanics and offers a gentle warm-up or cooldown for lower-body workouts.

What common mistakes should I avoid when doing the Butterfly stretch?

Avoid rounding the lower back, forcing knees to the floor, bouncing, and holding your breath. Don’t pull your feet too close if it causes pain; prioritize a straight spine and controlled, pain-free movement.

How can I progress or modify the Butterfly stretch?

Modify by sitting on a cushion for pelvic tilt support or placing blocks under knees to reduce intensity. Progress by leaning forward from the hips, practicing deeper holds, or trying straddle and frog stretches as alternatives.