Supine Butterfly Stretch
A relaxing, floor-based stretch to improve hip flexibility and release tension in the groin and inner thighs. Perfect for cooling down or opening up tight hips using gentle gravity.
The Supine Butterfly Stretch mainly works the hip adductors (inner thighs), with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Supine Butterfly Stretch Muscles Worked
Primary
Hip Adductors
Secondary
Long Thigh (sartorius)
How to do the Supine Butterfly Stretch
Setup
Place a yoga mat on the floor. Lie flat on your back in a comfortable, relaxed position.
Execution
Bend your knees and bring the soles of your feet together, allowing your knees to fall outward toward the floor.
Keep your feet close to your body for a more intense stretch or further away for a gentler one.
Relax your arms by your sides or lightly rest your hands on your inner thighs.
Breathe deeply and allow gravity to gently lower your knees toward the floor.
Maintain this position to feel a stretch along the inner thighs and groin area.
Supine Butterfly Stretch FAQs
What muscles does the Supine Butterfly Stretch work?
The Supine Butterfly Stretch 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 Supine Butterfly Stretch?
None. The Supine Butterfly Stretch is a bodyweight exercise, so you can do it anywhere.
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