Towel Bodyweight Kneeling Butterfly
Improve hip mobility with the Towel Bodyweight Kneeling Butterfly! Gently stretch your inner thighs in this controlled, kneeling exercise.
The Towel Bodyweight Kneeling Butterfly mainly works the hip adductors (inner thighs) and core. You'll need: towel.
Required Equipment
Towel Bodyweight Kneeling Butterfly Muscles Worked
Primary
Hip Adductors; Deep Core (transverse abdominis)
Secondary
Abdominals (rectus abdominis); Obliques
Towel Bodyweight Kneeling Butterfly Variations and Alternatives
How to do the Towel Bodyweight Kneeling Butterfly
Begin by kneeling on a smooth floor surface with a towel under each knee.
Keep your back straight, chest up, and hands together in front of your chest for stability and posture. This is your starting position.
Slowly slide your knees apart, moving your legs outward to the sides, lowering your body down as much as your flexibility allows.
Pause at the widest part of the movement when you feel a comfortable stretch in the inner thighs. This can also be an isometric position if you choose to hold it.
Slowly slide your knees back together by bringing your legs inward, using your inner thigh muscles (adductors) to control the movement.
Repeat the movement for the desired number of repetitions or for a set duration of time for static holds.
When performing this exercise, be careful not to overstretch and to move within a range of motion that feels comfortable for your flexibility level. The smooth gliding motion facilitated by the towels should be controlled, and the core should remain engaged to protect the lower back during the movement.
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Towel Bodyweight Kneeling Butterfly FAQs
What muscles does the Towel Bodyweight Kneeling Butterfly work?
The Towel Bodyweight Kneeling Butterfly mainly works the hip adductors (inner thighs) and core. The main muscles are the hip adductors and transverse abdominis.
What equipment do you need for the Towel Bodyweight Kneeling Butterfly?
Towel.
What workout day should the Towel Bodyweight Kneeling Butterfly go on?
It belongs on leg day in a push/pull/legs routine.
What are some Towel Bodyweight Kneeling Butterfly variations and alternatives?
Similar exercises include the Forward Butterfly Leaning Stretch, Bodyweight Butterfly Stretch, Butterfly Yoga Flap and Butterfly Pose.
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