Mobility

Butterfly Stretch

The Butterfly Stretch is a popular exercise for improving flexibility in your legs and hips. As the name suggests, this exercise mimics a butterfly's wing movement. By pressing your knees towards the floor, you gently stretch your inner thighs and hips. Regular practice will lead to increased leg and hip flexibility.

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Butterfly Stretch instructions

Step-by-step instructions

Start by sitting tall on the ground with your feet touching, and knees out to the sides forming a diamond shape.

Keep your head, neck and spine in a straight line.

Grasp your feet with your hands, keeping your elbows on your knees.

Gently push your knees down with your elbows to increase the stretch.

Hold for a given time, then release and repeat as needed. Be sure not to force the stretch or push to the point of pain.

Start by sitting tall on the ground with your feet touching, and knees out to the sides forming a diamond shape.

Keep your head, neck and spine in a straight line.

Grasp your feet with your hands, keeping your elbows on your knees.

Gently push your knees down with your elbows to increase the stretch.

Hold for a given time, then release and repeat as needed. Be sure not to force the stretch or push to the point of pain.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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