Also known as: butterfly, bound angle pose, baddha konasana, seated groin stretch, adductor stretch

What is Butterfly stretch?

The Butterfly stretch is a seated hip and inner-thigh stretch performed by pressing the soles of the feet together and lowering the knees outward. It primarily targets the inner thighs (adductors), hips and hamstrings. Difficulty: easy - suitable for beginners to improve hip mobility and groin flexibility.

How to Do Butterfly stretch

  1. Sit tall: Sit on the floor with spine straight, knees bent and soles of feet together. Sit on a folded mat or block to protect the lower back if needed.
  2. Grip feet: Hold your feet or ankles gently, keeping thumbs on top and palms supporting soles. Avoid squeezing tightly to prevent tension in the inner thigh muscles.
  3. Set posture: Lift your chest, lengthen the spine and engage the core. Keep shoulders relaxed and avoid rounding the back to protect the lumbar area.
  4. Press knees down: Use elbows or forearms to gently press knees toward the floor without forcing; stop if you feel sharp pain. Aim for comfortable tension.
  5. Lean forward: Hinge at the hips and lean forward with a flat back for a deeper stretch. Move slowly and stop if discomfort increases.
  6. Breathe and hold: Maintain relaxed, even breaths and hold 30-60 seconds per set. Repeat 2-3 times and use a cushion under knees if strain occurs.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Butterfly stretch?

The Butterfly stretch improves hip mobility, adductor flexibility and groin range of motion. It can reduce inner-thigh tightness, support squat depth and help with seated posture. Regular gentle practice also eases lower-back tension when performed with a neutral spine.

What are common mistakes when doing the Butterfly stretch?

Common mistakes include rounding the lower back, forcing knees to the floor, bouncing, tensing the shoulders, and holding breath. These reduce effectiveness and increase injury risk. Maintain a straight spine, relaxed breathing and only apply gentle, controlled pressure to the inner thighs.

How can I progress or modify the Butterfly stretch?

Modify by sitting on a cushion or block, placing hands under knees, or using a strap around feet. Progress by leaning forward with a flat back or trying seated straddle and Cossack squats for stronger adductor work. If pain occurs, choose gentle alternatives like supine butterfly.