Butterfly Stretch: how to do it and muscles worked
The butterfly stretch mainly works your adductors. You need bodyweight (no equipment).
Muscles worked
Main
How to do the butterfly stretch
- 1
Sit tall on the floor with the soles of your feet pressed together and your knees dropped out to the sides. Hold your feet or ankles with both hands.
- 2
Sit up with a long spine and gently press your knees toward the floor with your elbows or let gravity do the work. For a deeper stretch, hinge forward from your hips with a flat back.
- 3
Hold for 30 to 60 seconds, breathing slowly and relaxing your inner thighs with each breath out.
Form tip: Do not bounce your knees up and down. Hinge from the hips and keep your back long instead of rounding to reach the floor.
Common questions
- Which muscles does the butterfly stretch work?
- The butterfly stretch mainly works your adductors.
- What equipment do I need for the butterfly stretch?
- You need bodyweight (no equipment).
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the butterfly stretch in SweatByte?
- Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More adductors exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.