Lying Single-Leg Butterfly
Improve hip mobility & flexibility with the Lying Single-Leg Butterfly stretch. Gentle, effective, & perfect for all fitness levels.
The Lying Single-Leg Butterfly mainly works the hip adductors (inner thighs), with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Lying Single-Leg Butterfly Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Hamstrings
Lying Single-Leg Butterfly Variations and Alternatives
How to do the Lying Single-Leg Butterfly
Start by lying down flat on your back on a comfortable surface.
Extend one leg straight out while bending the knee of the other leg to bring the sole of the foot towards the inner thigh of the extended leg.
Gently let the bent knee fall out to the side, allowing gravity to help bring it towards the ground. You should feel a stretch in the inner thigh of the bent leg.
Place your hands on the ground next to you or on your abdomen to help keep the spine neutral and maintain balance.
Hold the stretch without bouncing or forcing the knee down for 15-30 seconds, breathing deeply throughout.
Slowly bring the knee back up, switch legs, and repeat the stretch on the other side.
Perform 2-3 repetitions per leg.
The individual should feel a gentle stretch in the inner thigh and groin area and can increase the stretch by gently pressing down on the knee or by increasing the duration of the hold. Always stretch to the point of mild discomfort but never pain, and be sure to stretch both sides equally.
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Lying Single-Leg Butterfly FAQs
What muscles does the Lying Single-Leg Butterfly work?
The Lying Single-Leg Butterfly mainly works the hip adductors (inner thighs), with help from the glutes & hips and hamstrings. The main muscles are the hip adductors.
What equipment do you need for the Lying Single-Leg Butterfly?
None. The Lying Single-Leg Butterfly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Single-Leg Butterfly go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Single-Leg Butterfly variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Side-Lying Assisted Adductor Stretch, Towel Bodyweight Kneeling Butterfly and Forward Butterfly Leaning Stretch.
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