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Mobility Bodyweight Beginner Video

How to do the Butterfly Stretch

Primary: Lower Back.

The Butterfly Stretch is an effective stretching exercise primarily targeting the adductors in the inner thighs. It also provides a gentle stretch for the hip flexors and lower back, improving flexibility and reducing tension in these areas. This stretch is suitable for individuals of all fitness levels and can be incorporated into various fitness routines, including warm-ups and cooldowns. The stretch involves sitting on the ground with the soles of your feet pressed together and allowing your knees to drop out to the sides, creating a butterfly-like shape with your legs.

Demo video: Butterfly Stretch · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Sit on the ground with your back straight and your legs extended in front of you.

  2. 2

    Bring the soles of your feet together and pull them towards your groin, allowing your knees to drop out to the sides.

  3. 3

    Hold your feet with your hands, and gently push your knees down towards the ground to increase the stretch. Hold the position for the desired time.

Coaching cues

  • Keep your back straight and avoid rounding your spine during the stretch.
  • Breathe deeply and relax into the stretch, allowing your muscles to release tension.
  • Avoid bouncing or forcing your knees down, as this can cause strain or injury.

Sets, reps and where it fits

Muscle

3–4 × 30–60 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 30–60 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Butterfly Stretch alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cat-CowBodyweight · beginner Superman StretchBodyweight · beginner 90/90 Hip StretchBodyweight · beginner Deep Squat HoldBodyweight · beginner Doorway Chest StretchBodyweight · beginner Standing Hamstring StretchBodyweight · beginner

Frequently asked questions

What muscles does the Butterfly Stretch work?

Primary: Lower Back.

How many sets and reps of Butterfly Stretch should I do?

Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Butterfly Stretch?

Same movement pattern, different equipment: Cat-Cow, Superman Stretch, 90/90 Hip Stretch, Deep Squat Hold, Doorway Chest Stretch, Standing Hamstring Stretch.

Is the Butterfly Stretch good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.