Butterfly stretch
The butterfly stretch is a seated stretch for the inner thighs and groin. You sit tall with the soles of your feet together and let your knees open. Use it after training or before bed.
Also called the seated butterfly.
- Works
- Inner thighs and groin; also hips
- Hold
- About 30 sec
- Kit
- None. A cushion to sit on helps
- Intensity
- 2 of 5 on Prep's scale
How to do it
How to do the butterfly stretch.
Hold about 30 seconds. Staying upright is enough; only hinge forward if it is comfortable.
Step 1
Sit tall
Sit tall with your knees bent and feet flat on the floor. Rest your hands beside your hips for balance.
Step 2
Soles together
Bring the soles of your feet together and let your knees open comfortably. Hold your feet lightly with both hands.
Step 3
Ease forward
Keep your spine long and hinge slightly forward from your hips if comfortable. Relax your knees without pressing them down, and breathe slowly.
Form
Butterfly stretch form.
A gentle stretch through the inner thighs and groin.
Keep
- Sit on your sitting bonesRaise your seat if it helps you stay tall.
- Hold your feet lightly
- Hinge only if comfortableStaying upright is enough.
Common mistakes
- Pressing the knees downLet them find a comfortable height.
- Rounding to reach fartherSit taller and reduce the fold.
- Easier version
- Raise your seatSit on a cushion and leave out the forward fold.
- Harder version
- Bring the feet nearerAdd a small hip hinge while keeping the back long.
Questions
Butterfly stretch questions.
What does the butterfly stretch work?
The butterfly stretch works the inner thighs and groin, and also the hips.
What is the butterfly stretch good for?
Prep uses the butterfly stretch for hip and groin range, after training or before bed.
How long should you hold the butterfly stretch?
Hold about 30 seconds. Staying upright is enough; only hinge forward if it is comfortable.
How do you make the butterfly stretch easier?
Raise your seat. Sit on a cushion and leave out the forward fold.
Alternatives
Butterfly stretch alternatives.
Similar moves
In these routines
More hip exercises
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.