Seated Butterfly

stretchhipblahnikpassive

Content last reviewed: 2026-07-06

Seated Butterfly — figure 1

How to do it

Sit on the floor with the soles of the feet together. Place the forearms or the elbows on the inner thighs; bring the chest slightly toward the legs. Pivot from the hips and push the thighs toward the floor.
Hold the stretch for 10 to 30 seconds.

Form cues

Seated Butterfly passive Adductors Don’t round the spine.
Breathe — Exhale deeply while moving into the farthest point of the stretch; then breathe evenly while holding the stretch.

Dosage

Hold: 10–30 s per side
Rounds: 2–3
Ease to a mild, comfortable stretch — never to pain.

Muscles worked

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip adductors — anatomical illustration — hip adductorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Stretches: gluteus maximus, hip adductors

Target muscles

Gluteus Maximus Hip Adductors

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)