Butterfly Stretch
Sit tall, soles together, knees heavy, and hinge from hips.
Muscles
- Primary
- adductors
- Supporting
- gracilis, adductor magnus
Mechanics
- Pattern
- static stretch
- Equipment
- bodyweight
- Geometry
- Variable Range
- Target feel
- Inner thighs lengthen while spine stays tall.
- Progression
- Hold feet and gently drive knees down through breath.
- Regression
- Move heels farther from hips.
Watch for
- Pushing knees with hands
- Rounding low back
Equipment context
Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.
Substitutions
- Adductor Roll
- Cossack squat
- Adductor rockback
Related exercises
Progression ladder
- Beginner / regression: Move heels farther from hips.
- Standard: Butterfly Stretch
- Advanced / progression: Hold feet and gently drive knees down through breath.
Atlas metrics
- Movement pattern
- static stretch
- Primary target
- adductors
- Supporting muscles
- gracilis, adductor magnus
- Equipment
- bodyweight
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Butterfly Stretch?
- Sit tall, soles together, knees heavy, and hinge from hips.
- What should I feel during Butterfly Stretch?
- Inner thighs lengthen while spine stays tall.
- What are common mistakes with Butterfly Stretch?
- Pushing knees with hands; Rounding low back
- How do I progress Butterfly Stretch?
- Hold feet and gently drive knees down through breath.
- What can I do instead of Butterfly Stretch?
- Adductor Roll, Cossack squat, Adductor rockback
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- Movement family
- butterfly stretch
- Force type
- static
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 2 movement graph hops
- movement graph path: Butterfly Stretch -> Cossack squat -> Goblet squat
- curated substitution in the Atlas
- same target muscle: adductors