Adductors exercise
Butterfly Stretch
Static seated stretch with the soles of your feet together for the inner thighs and groin.
- Primary muscleAdductors
- Also worksGlutes
- EquipmentBodyweight
- LevelBeginner
- Adductors
- Glutes
- Bodyweight
How to do the Butterfly Stretch
5 steps, in the order you do them.
- Sit on the floor with your knees bent and out to the sides, and press the soles of your feet together.
- Hold your feet with your hands and bring them toward your body without forcing it.
- Sit tall, with your back long, your chest open and your shoulders relaxed.
- Let your knees drop toward the floor with the weight of your legs, without bouncing.
- Hold for 20 to 30 seconds, breathing slowly, then come back up slowly.
Muscles worked
Alternatives to the Butterfly Stretch
They work the adductors with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
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More adductors exercises
Frog StretchAdductors · Bodyweight
Multi Hip AdductionAdductors · Machine
Hip Opener SplitAdductors · Bodyweight
Leg Swings Side-SideAdductors · Bodyweight
Frequently asked questions
What muscles does the Butterfly Stretch work?
The Butterfly Stretch works mainly the adductors. It also works the glutes.