Butter Fly Stretch
The butterfly stretch is a seated bodyweight exercise targeting the adductors and inner thighs. Bringing the soles together and gently pressing the knees toward the floor opens the hips and stretches the groin, making it a foundational hip flexibility drill.
How to do it
- Sit on the floor and bring the soles of your feet together, allowing your knees to fall open.
- Hold your feet with both hands.
- Gently press your knees toward the floor using your elbows.
- Hinge forward slightly from the hips to deepen the stretch.
- Hold for 20–30 seconds and repeat as desired.
Form cues
- Sit tall through your spine before opening your knees.
- Hold your feet gently with both hands.
- Let your knees fall open naturally toward the floor.
- Hinge slightly from your hips rather than rounding your back.
Breathing: Inhale deeply as you sit tall, and exhale slowly to let your knees relax downward with gravity.
Common mistakes
- Rounding the lower back, which puts unnecessary strain on the spine and reduces the stretch in the hips.
- Bouncing the knees up and down, which can trigger the muscle spindle reflex and cause the adductors to tighten up.
- Pulling the feet too close to the groin if hip mobility is limited, which causes tension in the knee joints.
Muscles worked
Primary: adductors. Secondary: hip flexors, glutes.
Suggested sets & reps
Get fitter
2–3 sets × 30–45 seconds hold, rest 30 s
Lose weight
2–3 sets × 30 seconds hold, rest 30 s
Build muscle
2–3 sets × 30 seconds hold, rest 30 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hips or knees, ease off or stop the stretch immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my knees won't go all the way to the floor?
That is completely normal for beginners. Simply let your knees rest wherever they comfortably reach without forcing them.
Should I feel this stretch in my knees?
No, you should feel it in your inner thighs and groin. If you feel pressure in your knees, move your feet further away from your body.
How often should I do the butterfly stretch?
You can safely practice this stretch daily as part of a cool-down or morning mobility routine.