Eccentryx / Exercise Atlas / recovery
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
- Energy model
- Aerobic Stability (>90s)
- 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
Substitutions
- Adductor Roll
- Cossack squat
- Adductor rockback