Exercise

Butterfly Stretch

The butterfly stretch opens the hips and inner thighs by bringing the soles of the feet together in a supported position. Lean forward from the hips rather than the spine, and use your elbows to gently press the knees down for a deeper stretch.

Also called: Seated Butterfly, Baddha Konasana · Equipment: stretching · Pattern: push

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How to do it

Step by step

  1. Sit on the floor with your back straight.
  2. Bring the soles of your feet together in front of you, allowing your knees to fall out to the sides.
  3. Hold your feet or ankles with your hands.
  4. Gently lean forward from the hips while keeping your spine neutral.
  5. Hold for 20-30 seconds and breathe deeply.
Muscles worked

What it trains

Mainly Adductors.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the butterfly stretch in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.