How to do Reverse Butterfly
On the floorHoldBeginner
Reverse Butterfly is a on the floor stretch for your hips and knees.
Step by step
- 1Lie on your back and bend your knees.
- 2Walk your feet out wide, as wide as feels okay.
- 3Then let your knees drop in toward each other until they touch.
What you should feel
Let your hips soften.
Form tips
- Keep both feet planted. Feel the inward rotation in the hips. Relax the glutes, let the knees sink.
- Feel the gentle turn in the front of your hips.
- Nothing to do… just rest.
Make it easier
If your knees feel strained, bring your feet a little closer together.
Coming out of it
Gently lift your knees… and slide 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 Reverse Butterfly with a coach
In BendEase, a voice coach talks you into Reverse Butterfly, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hips and knees.
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