Butterfly Stretch

Technique

How to perform Butterfly Stretch

1. Sit on the floor with your knees bent and feet together, pulling your heels in toward your groin as closely as comfortable.
2. Hold your feet or ankles with both hands, keeping your spine tall and shoulders relaxed.
3. This is your starting position.
4. Inhale deeply, then exhale as you gently press your knees toward the floor with your elbows or the strength of your leg muscles, feeling a stretch in your inner thighs and groin.
5. Maintain the stretch while breathing steadily, keeping your back straight and avoiding any bouncing or forcing of the knees.
6. Hold for the recommended duration, then slowly release the pressure on your knees and extend your legs to return to a neutral seated position before repeating if desired.

Programming relevance

Muscles involved

Primary targets: Adductor Magnus, Adductor Longus, Gracilis, Pectineus.