Butterfly Pose
Stretch your hips and groin with the Butterfly Pose! Improves flexibility & promotes relaxation. Ease tension with this gentle stretch.
The Butterfly Pose mainly works the hip adductors (inner thighs), with help from the hip abductors (outer thighs) and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Butterfly Pose Muscles Worked
Primary
Hip Adductors
Secondary
Hip Abductor (gluteus medius); Long Thigh (sartorius)
Butterfly Pose Variations and Alternatives
How to do the Butterfly Pose
Begin by sitting on the ground with a straight back.
Bend your knees to bring the soles of your feet together.
Pull your heels as close to your body as comfort allows.
Allow your knees to fall gently towards the floor. To increase the stretch, you can gently press your knees down with your elbows or hands.
Grasp your feet or ankles with your hands, ensuring your spine remains straight.
Breathe deeply and hold the pose for a duration that feels comfortable, typically between 30 seconds to a few minutes.
To exit the pose, gently release your feet and straighten your legs out in front of you.
Remember to perform the exercise in a smooth, controlled manner and to avoid any jerky movements or overstretching which might lead to injury.
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Butterfly Pose FAQs
What muscles does the Butterfly Pose work?
The Butterfly Pose mainly works the hip adductors (inner thighs), with help from the hip abductors (outer thighs) and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Butterfly Pose?
None. The Butterfly Pose is a bodyweight exercise, so you can do it anywhere.
What are some Butterfly Pose 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.
Training calculators
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