Bodyweight Butterfly Stretch
Improve hip flexibility! This stretch gently opens your inner thighs and groin. Perfect for all levels.
The Bodyweight Butterfly Stretch mainly works the hip adductors (inner thighs), with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Butterfly Stretch Muscles Worked
Primary
Hip Adductors; Slim Inner Thigh (gracilis)
Secondary
Spinal Erectors (erector spinae); Glutes (gluteus maximus)
Bodyweight Butterfly Stretch Variations and Alternatives
How to do the Bodyweight Butterfly Stretch
Sit on the floor with a tall, straight spine.
Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Pull your feet as close to your body as you comfortably can.
Hold your feet with your hands for support. Ensure your pelvis is in a neutral position and your spine is straight.
Inhale and lengthen your torso upwards. As you exhale, hinge at your hips and lean your torso forward over your legs.
Keep your back straight and avoid rounding it. Go as far as you can while maintaining a flat back to deepen the stretch without straining.
Hold this position, breathing normally, and allow gravity to gently press your knees towards the ground for a further stretch in your inner thighs.
To release, inhale and lift your torso back to a seated upright position, and gently straighten your legs.
Repeat if desired, working gradually deeper into the stretch with each repetition.
Modifications and tips: Do not force your knees down; let them gently lower as flexibility increases. For additional support or to deepen the stretch, you may use yoga blocks or cushions under your thighs/knees. Be mindful of any pain or discomfort, and avoid pushing past your limits.
Bodyweight Butterfly Stretch FAQs
What muscles does the Bodyweight Butterfly Stretch work?
The Bodyweight Butterfly Stretch mainly works the hip adductors (inner thighs), with help from the lower back and glutes & hips. The main muscles are the hip adductors and gracilis.
What equipment do you need for the Bodyweight Butterfly Stretch?
None. The Bodyweight Butterfly Stretch is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Butterfly Stretch variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Towel Bodyweight Kneeling Butterfly, Bound Angle Pose Baddha Konasana and Forward Butterfly Leaning Stretch.
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