Seated Butterfly Stretch
The seated butterfly stretches the inner thighs with the soles together and knees opening outward.
ADDUCTORS · ABDUCTORS · LOWER BODY
How it is executed
- Sit on the floor and bring the soles of your feet together, letting your knees drop out to the sides.
- Hold your feet with your hands and sit tall, lengthening your spine.
- Gently press your knees toward the floor using your elbows or your hip muscles until you feel a stretch through the inner thighs.
- Hold the position and breathe slowly, avoiding any bouncing of the knees.
- Primary muscle
- AdductorsAbductors
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthStability
Common mistakes
- Forcing knees down: reduce pressure.
- Bouncing for depth: hold a gentle position.
- Confusing pain with stretch: reduce range.
Frequently asked questions
- Should you push the knees to the floor?
- No. Let them lower within a comfortable range. Their height depends on mobility and foot position.
- What if sitting upright is difficult?
- Move feet slightly away or raise the pelvis on firm support. Do not compensate by pulling the neck forward.
- Must the heels touch the pelvis?
- No. Move feet closer or farther to find a comfortable position without using your hands to force the opening.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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