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Exercise 1494 · REF bWlZvXh

Butterfly Yoga Pose exercise animation

Butterfly Yoga Pose

Category
Upper Legs
Equipment
Body Weight
Target
Adductors

The butterfly stretch opens the hips and inner thighs by pressing the knees down and out, targeting the adductors in a passive, seated position rather than through active strength work. It's a staple in yoga and mobility routines because tight adductors quietly limit squat depth and hip rotation in almost every other lower-body lift. Letting the knees drop under their own weight works better than pressing down on them with the elbows.

How to Do the Butterfly Yoga Pose

  1. Sit on the floor with your legs extended in front of you.
  2. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides.
  3. Hold onto your ankles or feet with your hands.
  4. Sit up tall and lengthen your spine.
  5. Gently press your knees down towards the floor, feeling a stretch in your inner thighs.
  6. Hold this position for a few breaths.
  7. To release, slowly bring your knees back up and extend your legs.

Muscles Worked

The Butterfly Yoga Pose primarily targets the Adductors, with Hamstrings as the primary synergist muscle group, along with the Groin.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Adductors Exercises

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors Side Lying Hip Adduction (male) Side Lying Hip Adduction (male) Body Weight · Adductors Side Plank Hip Adduction Side Plank Hip Adduction Body Weight · Adductors

Equipment Alternatives

Don't have body weight? These target the same adductors with different equipment.

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors

FAQ

What muscles does the Butterfly Yoga Pose work?
The Butterfly Yoga Pose primarily targets the adductors, with the hamstrings and groin assisting.
What equipment do I need for the Butterfly Yoga Pose?
The Butterfly Yoga Pose is done with no equipment — just body weight.
What's a good alternative to the Butterfly Yoga Pose?
If you don't have access to the space or setup it needs, the Assisted Side Lying Adductor Stretch targets the same adductors using assisted instead.