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:

Folded Butterfly

Folded Butterfly

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

Good For:

Elbow Plank

Elbow Plank

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

Good For:

Neck Flexion

Neck Flexion

From a seated or standing position, straighten you...

Good For:

Pigeon

Pigeon

Start on your hands and knees. Bring your left kne...

Good For:

Leg Swings

Leg Swings

Stand with your feet hip-width apart and hold onto...

Good For:

Arm Swings

Arm Swings

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

Good For:

Elbow Plank Leg Lift

Elbow Plank Leg Lift

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

Good For:

Chest Opener

Chest Opener

Standing with your feet hip-width apart, interlock...

Good For:

Bear Hug

Bear Hug

From a seated or standing position, straighten you...

Good For:

Upward Salute

Upward Salute

Start from a standing position with your arms hang...

Good For:

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.

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.

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.

Deep Relax

Deep Relax

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

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.

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.

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.

Lower Back 1

Lower Back 1

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

Lower Back 2

Lower Back 2

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

Hips 4

Hips 4

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