Knee Butterfly
The Knee Butterfly mainly works the hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Butterfly Muscles Worked
Primary
Hip Adductors
Secondary
Slim Inner Thigh (gracilis); Long Thigh (sartorius)
How to do the Knee Butterfly
Setup
Lie flat on your back on a stable surface or yoga mat.
Position your feet close together, placing the soles of your feet against each other.
Movement
Slowly allow your knees to fall outward toward the floor, keeping your feet touching for as long as possible.
Maintain a neutral spine and ensure your lower back stays against the mat throughout the movement.
Hold the position at the point of mild tension or discomfort, breathing deeply to facilitate relaxation in the hips.
Return to the starting position by bringing the knees back toward the center in a controlled, rhythmic motion.
Knee Butterfly FAQs
What muscles does the Knee Butterfly work?
The Knee Butterfly mainly works the hip adductors (inner thighs), with help from the glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Knee Butterfly?
None. The Knee Butterfly is a bodyweight exercise, so you can do it anywhere.
Training calculators
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