Reviewed July 2026
Butterfly Stretch
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Primary
Stretching
Secondary
Inner Thighs, Groin, Hips
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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MySetPlan shows you when to use Butterfly Stretch, how many sets and reps to do, what to pair it with, and how to progress next week.
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Written byMySetPlan Training Team
Exercise guidance based on established strength-training principles and practical programming.
The butterfly stretch targets the inner thighs and groin by bringing the soles of the feet together and letting the knees fall outward. This seated position allows gravity to gently open the hips while you maintain an upright spine. Regular practice improves hip mobility essential for squatting and athletic movement.
When to use it
Use for hip and groin flexibility.
Who it's for
All levels seeking improved hip mobility. Athletes with tight adductors and anyone wanting to open their hips.
Coaching Note
Sit on a cushion or block if your hips are tight to help maintain an upright spine. Let gravity pull your knees down rather than forcing them with your hands. Breathe deeply and relax into the stretch over time. Folding forward increases the intensity.
What muscles does the Butterfly Stretch work?
Browse all stretching exercises
Also targets: Inner Thighs, Groin, Hips
See where Butterfly Stretch fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Step-by-step: Butterfly Stretch
- 1
Sit on floor with soles of feet together.
- 2
Let knees fall out to sides.
- 3
Hold feet with hands.
- 4
Sit up tall with good posture.
- 5
Gently press knees toward floor.
- 6
Hold stretch breathing deeply.
What are the best tips for the Butterfly Stretch?
Classic groin stretch.
Sit on cushion if hips are tight.
Can fold forward for deeper stretch.
When to Use the Butterfly Stretch
Hold for 45-90 seconds as part of your hip mobility routine. This stretch works well before lower body training to open the hips or after training as part of your cooldown. Pair with hip flexor stretches for comprehensive hip mobility work.
Mistakes to watch for on the Butterfly Stretch
Rounding the back instead of sitting up tall.
Changing your back position during the Butterfly Stretch can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Forcing knees down with hands aggressively.
An inconsistent grip during the Butterfly Stretch can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Bouncing knees up and down rather than holding steady.
Bouncing or using momentum during the Butterfly Stretch makes the movement harder to control and can shift work away from your Adductors. Use a load you can move smoothly through the intended range.
Who should do the Butterfly Stretch?
All levels seeking improved hip mobility. Athletes with tight adductors and anyone wanting to open their hips.
How to Program the Butterfly Stretch
Strength30 sec holds
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
Muscle Growth45-60 sec holds
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Endurance60-90 sec holds
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds.
Where Butterfly Stretch fits in your workout
MySetPlan places Butterfly Stretch inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
- Main Movement4 × 8
- Secondary Movement3 × 10
- Butterfly Stretch3 × 12
- Accessory Movement3 × 15
Use this exercise in Gym Mode
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Butterfly Stretch?
Other Variations
- Reclined Butterfly
- Forward Fold Butterfly
Preview a plan with Butterfly Stretch in it
MySetPlan picks the right exercises for your goals — like the Butterfly Stretch — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Never force your knees toward the floor.
- Maintain an upright spine throughout.