Seated Butterfly
FlexibilityMuscles stretched
inner thighslower back
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Hold for 30–45 seconds.
How to do it
- Sit tall on a mat and bring the soles of your feet together in front of you.
- Let your knees fall open out to the sides.
- Hold your feet or ankles and lengthen up through your spine.
- Gently hinge forward from your hips to deepen the stretch in your inner thighs.
- Hold and breathe, letting your knees relax a little lower with each exhale.
How to breathe
Breathe in to lengthen, then let the exhale carry you a little deeper. Never force it.
Common mistakes
Rounding your back. Lengthen your spine first, then move — the shape you start in is the shape you keep.
Bouncing in and out of the stretch. Hold still — bouncing makes the muscle tighten, not release.
Pushing into pain. A stretch should feel like tension, never a sharp edge; back off until it does.
Frequently asked questions
- Which muscles does Seated Butterfly stretch?
- Seated Butterfly mainly stretches your inner thighs. It also engages your lower back.
- What equipment do you need for Seated Butterfly?
- None — Seated Butterfly is a bodyweight move you can do anywhere.
- Is Seated Butterfly good for beginners?
- Yes — Seated Butterfly is beginner-friendly. Start slow and keep your form clean.
- How long should you hold Seated Butterfly?
- Hold for 30–45 seconds.