Mobility

Butterfly Stretch

The Butterfly Stretch is a popular exercise for improving flexibility in your legs and hips. As the name suggests, this exercise mimics a butterfly's wing movement. By pressing your knees towards the floor, you gently stretch your inner thighs and hips. Regular practice will lead to increased leg and hip flexibility.
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Butterfly Stretch instructions
Step-by-step instructions
1
Start by sitting tall on the ground with your feet touching, and knees out to the sides forming a diamond shape.
2
Keep your head, neck and spine in a straight line.
3
Grasp your feet with your hands, keeping your elbows on your knees.
4
Gently push your knees down with your elbows to increase the stretch.
5
Hold for a given time, then release and repeat as needed. Be sure not to force the stretch or push to the point of pain.
Start by sitting tall on the ground with your feet touching, and knees out to the sides forming a diamond shape.
Keep your head, neck and spine in a straight line.
Grasp your feet with your hands, keeping your elbows on your knees.
Gently push your knees down with your elbows to increase the stretch.
Hold for a given time, then release and repeat as needed. Be sure not to force the stretch or push to the point of pain.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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