How to do the butterfly stretch

Instructions for butterfly:

Sitting on the floor with your back straight, bend your knees and drop your legs to the sides so the soles of your feet come together.
Grab your feet and ankles and lean forward, keeping your spine straight.

What does butterfly help with?

Flexibility

What areas does butterfly exercise?

Groin, Hips

How is butterfly performed?

Floor

When should you avoid butterfly?

Other stretches to explore:

Trunk Rotation
Flexibility

Trunk Rotation

Sitting in a chair with your back straight, cross ...

Good For:
Lower Back
Upper Back
Hips
Obliques
Lats
Spine
IT Band
Glutes
Chest
Obliques
Hollow Body
Strength

Hollow Body

Start lying flat on your back with your legs strai...

Good For:
Abdomen
Hips
Quadriceps
Shoulders
Hollow Body
Strength

Hollow Body

Start lying flat on your back with your legs strai...

Good For:
Abdomen
Hips
Quadriceps
Shoulders
Narrow Squat Hold
Strength

Narrow Squat Hold

Start standing up with your feet together. Keep yo...

Good For:
Quadriceps
Hamstrings
Glutes
Calves
Leaning Figure Four
Flexibility

Leaning Figure Four

Start by sitting on the floor with your knees bent...

Good For:
IT Band
Hips
Glutes
Lower Back
Bicycle Crunch Hold
Strength

Bicycle Crunch Hold

Lie on your back with your knees bent and feet fla...

Good For:
Abdomen
Obliques
Shoulder Opener
Flexibility

Shoulder Opener

Start lying on your stomach with your arms out. Pl...

Good For:
Shoulders
Chest
Biceps
Arm Swings
Flexibility

Arm Swings

Stand with your feet shoulder-width apart, knees s...

Good For:
Chest
Shoulders
Biceps
Triceps
Upper Back
One Arm Hug
Flexibility

One Arm Hug

Sitting in a chair with your back straight, use yo...

Good For:
Shoulders
Triceps
Lats
Butterfly
Flexibility

Butterfly

Sitting on the floor with your back straight, bend...

Good For:
Groin
Hips

Discover Workouts that include butterfly:

Full Body

Full Body

A comprehensive routine focused on improving overall flexibility. Move through 20+ stretches targeting key muscles and joints throughout your entire body.

10 mins
Expert

Expert

An advanced routine covering all major muscle groups and extremities. Movements range in their level of complexity to promote greater flexibility and range of motion.

21 mins
Cool Down

Cool Down

Light, easy stretches while your body transitions to a resting state. Post-workout stretching promotes blood flow for recovery and reduces the risk of injury.

6 mins
Deep Relax

Deep Relax

Activate your parasympathetic nervous system and alleviate stress with relaxing, long-hold stretches and focused breathing.

7 mins
Pelvic Tilt

Pelvic Tilt

Undo anterior pelvic tilt and an arched lower back with stretches that lengthen muscles in your lower back and hip flexors.

5 mins
Hips 1

Hips 1

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

3 mins
Hips 3

Hips 3

A series of stretches designed to increase flexibility in the hips, including your hip flexors & extensors, abductors & adductors, and hip rotators.

9 mins
Lower Back 1

Lower Back 1

A series of stretches designed to increase flexibility in the lower back.

4 mins
Lower Back 2

Lower Back 2

A series of stretches designed to increase flexibility in the lower back.

7 mins
Hips 4

Hips 4

A series of stretches designed to increase flexibility in the hips.

12 mins