Butterfly Stretch
Seated stretch with soles of feet together and knees out to sides that targets inner thighs and hips to improve flexibility and mobility; commonly used in yoga warm-ups and cool-downs.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Adductors, Hip Flexors
Secondary Muscles
Hamstrings, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAdductors
10/10Adductor Longus, Adductor Magnus
Hip Flexors
8/10Iliopsoas
Hamstrings
5/10Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
1-4 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Sit on the floor or yoga mat with legs extended, then bend knees to bring soles of feet together, letting knees fall out to sides while keeping spine straight.
- Bend knees and draw soles of feet together.
- Pull heels toward pelvis comfortably.
- Hold feet with hands, interlacing fingers or grasping ankles.
- Lengthen spine upward, shoulders relaxed.
- Optionally press elbows toward knees or hinge forward from hips.
- Breathe deeply and hold position.
- Release by extending legs forward.
Coaching Tips
Form Cues
- Sit tall
- Knees wide
- Hinge from hips
- Breathe evenly
- Relax shoulders
Breathing
Inhale to lengthen spine, exhale to sink deeper into stretch while bracing core lightly.
Tempo
0-0-30
Range of Motion
Knees open to comfortable angle without pain, heels near groin, spine elongated without rounding.
Safety
Safety Notes
- Avoid if acute groin or knee pain
- Ease out if sharp discomfort occurs
- Do not bounce or force depth
- Warm up before static stretching
- Use props for support if needed
Spotting
No spotting required; self-monitor for comfort.
Common Mistakes
- Rounding back
- Forcing knees down
- Bouncing in stretch
- Uneven hip alignment
When to Avoid
- Groin injuries
- Knee injuries
- Recent hip surgery
Flexibility Needed
- Basic hip external rotation
- Ankle flexibility for foot positioning
Build Up First
- Ability to sit upright on floor
Also known as
Baddha Konasana, Seated Groin Stretch, Bound Angle Pose
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Half Kneeling Hip Flexor Stretch
Bodyweight
Hip Flexors, Quads
Half Kneeling Psoas Stretch
Bodyweight
Hip Flexors
Pancake Stretch
Bodyweight
Hamstrings, Adductors
Kneeling Quadricep Stretch
Bodyweight
Quads, Hip Flexors
Lateral Lunge Stretch
Bodyweight
Adductors, Hamstrings
All Fours Quadricep Stretch
Bodyweight
Quads, Hip Flexors
Standing Dynamic Adductor Stretch
Bodyweight
Adductors
Standing Hip Flexor Stretch
Bodyweight
Hip Flexors, Quads
Scorpion Stretch
Bodyweight
Hip Flexors, Lower Back
Seated Quadricep Stretch
Bodyweight
Quads, Hip Flexors
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@motra.comFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2026 All Rights Reserved
