Seated Butterfly Open Stretch
The seated butterfly open stretch is a bodyweight stretching exercise targeting the hip flexors and inner thighs. Pressing the knees toward the floor from a butterfly position improves hip external rotation and groin flexibility.
How to do it
- Sit on the floor and bring the soles of your feet together, letting your knees fall outward.
- Hold your feet with both hands and sit as tall as possible.
- Gently press your knees downward toward the floor using your elbows.
- Hold the stretch for 20-30 seconds.
- Release the pressure and repeat.
Form cues
- Sit tall with your spine long and straight.
- Bring the soles of your feet together comfortably.
- Let your knees gently relax outward.
- Use your elbows to apply light, steady pressure downward.
Breathing: Inhale deeply to sit tall, and exhale slowly as you gently press your knees down.
Common mistakes
- Slouching the back can strain your spine and reduces the effectiveness of the stretch in your hips.
- Bouncing your knees up and down can cause muscle tension instead of a deep release.
- Pulling your feet too close to your groin if your hips are tight can strain your knees.
Muscles worked
Primary: hip flexors. Secondary: glutes, lower back.
Suggested sets & reps
Get fitter
2-3 sets x 30-45 seconds, rest 30 seconds
Lose weight
2-3 sets x 30 seconds, rest 30 seconds
Build muscle
2-3 sets x 30 seconds, rest 30 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your knees or hips, ease off 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 are far off the floor?
That is completely normal for beginners. Never force your knees down; let gravity do the work over time.
Where should I feel the stretch?
You should feel a gentle pull in your inner thighs and groin area.
How often should I do this stretch?
You can safely practice this stretch daily, especially after a warm-up or workout.