Upper Legs Exercise · Body Weight
Butterfly Yoga Pose
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.
Go to the movement steps- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Adductors
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Butterfly Yoga Pose
- Sit on the floor with your legs extended in front of you.
- Bend your knees and bring the soles of your feet together, letting your knees fall out to the sides.
- Hold onto your ankles or feet with your hands.
- Sit up tall and lengthen your spine.
- Gently press your knees down toward the floor, feeling a stretch through your inner thighs.
- Hold this position for a few breaths.
- Release by slowly bringing your knees back up and extending your legs.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Butterfly Yoga Pose mainly targets your Adductors, with your Hamstrings helping support the movement, along with your Groin.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Adductors Exercises
Assisted Side Lying Adductor Stretch
Cable Hip Adduction
Lever Seated Hip Adduction
Side Lying Hip Adduction (male)
Side Plank Hip Adduction
FAQ
- What muscles does the Butterfly Yoga Pose work?
- The Butterfly Yoga Pose mainly works your adductors. It also helps strengthen your hamstrings and groin. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Butterfly Yoga Pose?
- You do the Butterfly Yoga Pose with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Butterfly Yoga Pose?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Butterfly Yoga Pose?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.