How to do Butterfly
On the floorHoldAdvanced
Butterfly is a on the floor stretch for your groin and hips.
Step by step
- 1Sit on the floor with your legs extended.
- 2Bend your knees and bring the soles of your feet together.
- 3Let your knees fall out to the sides.
- 4Hold your feet and gently press your knees toward the floor.
What you should feel
No need to press your knees down… let gravity help.
Form tips
- Use your elbows to gently press your knees down for a deeper stretch. Keep your back straight.
- Feel the softening in your inner thighs.
- Breathe slowly… into your hips.
Make it easier
If your hips or knees are tight, slide your feet further away from you.
Coming out of it
Gently bring your knees together… and stretch your legs out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Butterfly with a coach
In BendEase, a voice coach talks you into Butterfly, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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