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:

One Arm Hug
Flexibility

One Arm Hug

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Triceps
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Aquaman
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Aquaman

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Lower Back
Upper Back
Glutes
Hamstrings
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Elbow Plank Leg Lift
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Elbow Plank Leg Lift

Place your forearms on the floor with your elbows ...

Good For:
Abdomen
Obliques
Upper Back
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Shoulders
Chest
Triceps
Lower Back
Bridge Leg Lift
Strength

Bridge Leg Lift

Start lying on your back with your knees bent and ...

Good For:
Abdomen
Quadriceps
Glutes
Lower Back
Hamstrings
Hips
Lying Side Leg Raise
Strength

Lying Side Leg Raise

Start lying on your left side with your legs toget...

Good For:
Obliques
Abdomen
Glutes
Lower Back
Downward Dog
Flexibility

Downward Dog

Start on your hands and knees with your wrists und...

Good For:
Hamstrings
Shoulders
Calves
Lower Back
Glutes
Neck Roll
Flexibility

Neck Roll

Start sitting with your back straight and arms res...

Good For:
Neck
Shoulders
Upper Back
Spine
One Arm Hug
Flexibility

One Arm Hug

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

Good For:
Shoulders
Triceps
Lats
Aquaman
Strength

Aquaman

Start lying on your stomach with your legs straigh...

Good For:
Lower Back
Upper Back
Glutes
Hamstrings
Shoulders
Seated Twist
Flexibility

Seated Twist

Sitting upright with your legs in front of you, cr...

Good For:
Upper Back
Lower Back
Spine
IT Band
Glutes
Chest
Obliques
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