Seated Butterfly Stretch

The seated butterfly stretch is a fundamental hip and groin stretching exercise that targets the adductors and inner thigh muscles. This passive stretch is accessible for all fitness levels and helps improve hip mobility and flexibility in the inner legs.

Instructions

1. Sit upright on a mat with your back straight and core engaged.
2. Bend both knees and bring the soles of your feet together in front of your body.
3. Let your knees fall out to the sides naturally, forming a diamond shape with your legs.
4. Hold your feet together with your hands, or gently press your knees down with your hands for added stretch.
5. Maintain an upright posture with your shoulders relaxed and back straight.
6. Take deep breaths and relax into the stretch for 20-30 seconds.
7. If desired, gently lean forward from your hips to deepen the stretch in the inner thighs.
8. Return to the starting position and repeat as needed.

Tips

• Keep your back straight and avoid rounding your spine during the stretch
• Do not force your knees down—use your own body weight and gravity
• If you have tight hips, place your hands on the floor behind you for support
• This stretch is particularly effective when performed after a warm-up or workout
• Breathe deeply and relax into the stretch rather than forcing deeper flexibility
• For a deeper variation, lean forward gently from the hips while maintaining a straight back