Reverse Butterfly
Lie with feet wide and lower both knees inward to hold hip internal rotation and outer-hip release.
Overview
Reverse Butterfly is a wide-foot, knees-inward hip stretch on Flexor. It uses the opposite direction from Reclined Butterfly: the knees close toward each other to explore hip internal rotation.
What Reverse Butterfly targets
You should feel gentle length through the outer hips and deep glutes while the feet stay planted wide.
Why add Reverse Butterfly to your routine
Use it to complement outward-opening hip stretches when your hips need internal-rotation work after sitting, squatting, or sport.
- Supported floor setup removes balance demand.
- Foot width lets you scale the hip stretch without forcing the knees.
Who it is for
Beginners and athletes who want a calm outer-hip stretch distinct from soles-together butterfly positions.
When to do it
Add it to a hip-focused cool-down or mobility break for about 45 seconds.
Reverse Butterfly uses a wide-foot supine setup with both knees falling inward toward each other. It is the opposite angle from Reclined Butterfly, emphasizing hip internal rotation and outer-hip tissues.
Setup cue
Lie on your back with knees bent and feet flat wider than shoulder width. Hold the feet planted and lower both knees inward toward each other without letting the feet roll.
Practice notes
In Flexor, Reverse 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 Reverse Butterfly.
Follow these cues in order. Move with control and stay in a comfortable range.
- Lie on your back with knees bent and feet flat wider than shoulder width.
- Hold the feet planted and lower both knees inward toward each other without letting the feet roll.
- Hold when you feel a gentle outer-hip or deep-glute stretch without knee strain.
- Press the feet into the floor as you lift the knees back out, then reset foot width if needed.
Cues that help the movement stay smoother and more controlled.
- Keep the soles of the feet grounded so the motion comes from the hip sockets.
- Think knees melt inward; avoid squeezing them together with force.
- Widen or narrow the feet until the stretch lands in the outer hips, not the knees.
Patterns to watch for so the shape stays clearer.
- Treating it like Reclined Butterfly and opening the knees outward.
- Letting the feet roll or slide instead of keeping them planted.
- Forcing the knees together when the hips stop moving comfortably.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Keep the inward knee drop light; the stretch should stay in the outer hips, not the knees.
- Move smoothly without bouncing, jerking, or forcing the range.
Why people include this movement in their practice.
- Explores hip internal rotation from a supported floor position with minimal balance demand.
- Gently lengthens outer-hip and deep-glute tissues that can feel tight after sitting.
- Complements Reclined Butterfly by closing the knees instead of opening them outward.
Similar movements to explore next
-
Figure Four Stretch
Lie on your back, cross one ankle over the opposite knee, and gently pull the legs toward your chest to stretch the glute.
-
Lying Side Leg Raise
Side-lying leg raise that strengthens the glute medius and obliques through controlled hip abduction.
-
Seated Figure Four
Seated hip stretch crossing one ankle over the opposite knee and hinging forward.
-
Single Knee-to-Chest
Supine single-leg pull to gently stretch the glute and ease tension in the lower back.
-
Half Moon Pose
Balance on one leg with the other leg lifted parallel to the floor, one hand on the ground, and the top arm reaching up.
-
Lateral Leg Swings
Hold a stable support and swing one leg side to side from the hip to warm the hip abductors and adductors without twisting the trunk.
-
90/90
Seated hip opener with both knees at 90°; hinge forward over the front shin to stretch inner thighs and glutes.
-
90/90 Hip Switch
Seated drill that sweeps both knees through 90/90 positions to train smooth hip internal and external rotation.
Common questions
Which body areas does Reverse Butterfly target?
Reverse Butterfly is a deep stretch movement that mainly targets your hips and glutes. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does Reverse Butterfly work?
Primary muscles associated with Reverse Butterfly include hip external rotators and gluteus medius. Flexor presents this as general wellness guidance, not a clinical assessment.
Is Reverse Butterfly suitable for beginners?
Reverse 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 Reverse Butterfly?
In Flexor, Reverse 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 Reverse Butterfly?
Reverse Butterfly has 4 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 Reverse Butterfly?
No. Reverse Butterfly is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include Reverse Butterfly?
Reverse Butterfly appears in guided Flexor sessions such as Fasting-Friendly Ease Level 3. 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.
