Butterfly
Seated soles-together hip opener that gently presses the knees toward the floor.
Overview
Butterfly is a seated groin stretch on Flexor. Bring the soles of the feet together, let the knees fall out to the sides, and gently press the knees toward the floor while keeping the spine long.
What Butterfly targets
You'll feel a stretch through the hip adductors, gluteus maximus, and iliopsoas as the knees open. Hold the feet or ankles for a stable base.
Why add Butterfly to your routine
The soles-together position is one of the most accessible ways to open the inner thighs after sitting or before lower-body training.
- Gravity-assisted stretch — no forcing needed.
- Can use elbows to nudge knees down only if comfortable.
- Beginner-friendly floor stretch.
Who it's for
Anyone with tight inner thighs or groin stiffness from sitting or sport.
When to do it
Use in warm-ups, cool-downs, or dedicated hip sessions. Hold 30–45 seconds.
Sit tall, bring the soles of the feet together, and let the knees fall out to the sides. Hold the feet or ankles and gently press the knees toward the floor while keeping the spine long.
Setup cue
Sit tall with legs extended, then bend your knees and bring the soles of your feet together. Hold your feet or ankles and let your knees fall out to the sides.
Practice notes
In Flexor, Butterfly is typically prescribed as about 45 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for Butterfly.
Follow these cues in order. Move with control and stay in a comfortable range.
- Sit tall with legs extended, then bend your knees and bring the soles of your feet together.
- Hold your feet or ankles and let your knees fall out to the sides—keep it smooth.
- Press the knees gently toward the floor while keeping the spine long.
Cues that help the movement stay smoother and more controlled.
- Keep the spine long — think sternum reaching forward rather than collapsing the chest.
- Let the knees fall with gravity; only use elbow pressure if it stays comfortable.
- Breathe steadily and relax the inner thighs on each exhale.
Patterns to watch for so the shape stays clearer.
- Rounding the upper back to chase knee height instead of staying tall.
- Bouncing the knees up and down at end range.
- Pulling the feet in so close that the hips feel pinched.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Stay within a comfortable, controlled range; muscular effort or mild stretch tension should not become pain.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Opens the inner thighs and groin in a seated, gravity-assisted position.
- Improves hip external rotation tolerance for squatting and floor sitting.
Similar movements to explore next
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
Frog Pose
Kneel with knees wide and feet turned out, then lower onto the forearms to open the inner thighs and hips.
-
Lizard Pose
From a low lunge, walk the front foot outside the hand and lower to forearms to deeply stretch the hip flexors and inner groin.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
-
Adductor Dips
Wide-stance lateral shifts that stretch the inner thigh on the straight leg while loading the bent knee.
-
Hip Circles
Stand tall and draw slow circles with the pelvis to mobilize the hips in both directions.
-
Standing Hip Openers
Balance on one leg and open the lifted knee out to the side to mobilize hip external rotation.
-
90/90 Hip Switch Extension
90/90 hip switch with a forward hinge and tall-spine lift to combine hip rotation with thoracic extension.
Common questions
Which body areas does Butterfly target?
Butterfly is a mobility movement that mainly targets your adductors, glutes, and hip flexors. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Butterfly work?
Primary muscles associated with Butterfly include hip adductors, gluteus maximus, and iliopsoas. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Butterfly suitable for beginners?
Butterfly is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold Butterfly?
In Flexor, Butterfly runs for about 45 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do Butterfly?
Butterfly has 3 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for Butterfly?
No. Butterfly is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Butterfly?
Butterfly appears in guided Flexor sessions such as Full Body Flow, Hip Opener Flow, Seated Hip Routine, and Quick Hip Opener. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
