How to do the folded butterfly stretch

Instructions for folded 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.
Pull your feet in toward your hips then fold forward over your feet, reaching out in front of you with your palms facing up.

What does folded butterfly help with?

Flexibility

What areas does folded butterfly exercise?

Hips, Lower Back, Groin, Knees

How is folded butterfly performed?

Floor

When should you avoid folded butterfly?

Pregnancy, Osteoporosis, Herniated Disc, Sciatica, High Blood Pressure, Heart Condition

Other stretches to explore:

Child's Pose
Flexibility

Child's Pose

Start from a kneeling position with your toes toge...

Good For:
Lower Back
Shoulders
Hips
Ankles
Shins
Feet
Reverse Shoulder
Flexibility

Reverse Shoulder

Start by standing with your feet shoulder-width ap...

Good For:
Chest
Shoulders
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Trunk Twist
Flexibility

Trunk Twist

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

Good For:
Lower Back
Shoulders
Abdomen
Obliques
Lats
Hips
IT Band
Knees
Spine
Double Pigeon
Flexibility

Double Pigeon

Start from a seated position on the floor with you...

Good For:
Hips
Groin
Hamstrings
Glutes
IT Band
90/90
Flexibility

90/90

Start by sitting on the floor with your legs stret...

Good For:
Hips
Glutes
Knees
Groin
Lying Figure Four
Flexibility

Lying Figure Four

Lying on your back with knees bent and feet flat o...

Good For:
Hips
Glutes
Lower Back
IT Band
Single Arm Plank
Strength

Single Arm Plank

Place your hands under your shoulders so they are ...

Good For:
Abdomen
Obliques
Upper Back
Glutes
Shoulders
Chest
Triceps
Lower Back
Cat Cow
Flexibility

Cat Cow

Starting from all fours, drop your stomach towards...

Good For:
Upper Back
Lower Back
Abdomen
Neck
Spine
Twisted Sphinx
Flexibility

Twisted Sphinx

Start on the floor on your hands and knees. Extend...

Good For:
Hips
Hamstrings
Glutes
Lower Back
Spine
IT Band
Seated Figure Four
Flexibility

Seated Figure Four

Sitting on the edge of your chair with your back s...

Good For:
Glutes
Hips
Lower Back
IT Band

Discover Workouts that include folded butterfly:

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
Hips

Hips

Open and unlock tight hips with deep, focused stretches designed to improve hip flexibility and undo hours of inactivity from sitting at a desk, in a car, or on the couch.

4 mins
Deep Relax

Deep Relax

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

7 mins
Long Hips 3

Long Hips 3

Long-hold poses designed to improve hip flexibility by targeting select muscle groups in the hips.

2 mins
Lower Back 3

Lower Back 3

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

10 mins
Hips 4

Hips 4

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

12 mins