What should I do if my knees are high off the ground?

This is common for beginners with tight hips. Place yoga blocks or folded blankets under your outer thighs for support until your flexibility improves.

Is it normal to feel a pinch in the hip joint?

You should feel a stretch in the soft tissue of the inner thigh, but sharp joint pain is a sign to back off. Reduce the range of motion or move your feet further away from your body.

How often should I perform the butterfly stretch?

For best results, perform this stretch daily or after any lower-body workout when your muscles are warm.

Butterfly Stretch: Form Guide and Hip Benefits

Master the butterfly stretch to increase adductor flexibility and hip mobility with our expert, step-by-step coaching guide.

How to Perform

Sit upright on a flat surface with your legs extended in front of you.
Bend your knees and pull your heels toward your pelvis until the soles of your feet touch.
Grasp your feet or ankles firmly while keeping your spine long and shoulders relaxed.
Gently lower your knees toward the floor using only the strength of your hips.
Lean forward slightly from the hips while maintaining a straight back to increase the stretch intensity.
Hold the position for 30 to 60 seconds while breathing deeply and evenly.

Common Mistakes

Rounding the lower back and slouching the shoulders.
Bouncing the knees rapidly instead of holding a static stretch.
Applying excessive downward pressure on the knees with your hands.

Muscles Worked

Primary movers

Adductors

Stabilizers

Glutes
Hip Flexors
Lower Back

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Adductors · Strength