Strength
Butterfly Stretch
Improve hip mobility and release groin tension with this foundational seated flexibility drill.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.