Seated Butterfly Side Bend
stretchthoracicintermediatepassive
2 × 25s per side
How to do it
- Sit in a comfortable butterfly position with both sit bones grounded.
- If using the band shown, keep it slack around the feet and waist; it should not compress the torso or force the knees down.
- Place one hand on the floor beside the hip and reach the opposite arm overhead.
- Bend the torso toward the supporting hand without rotating backward or collapsing onto the shoulder.
- Hold for 20–30 seconds, return upright and switch sides.
Form cues
- The band is optional and should not add pressure.
- Keep both sit bones grounded and let the knees rest naturally.
- Stop for back, shoulder or groin pain.
Muscles worked
Stretches: obliques, latissimus dorsi
Part of a program
Part of Front Splits
This exercise is one move. Front Splits puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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