Butterfly Stretch
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Adductors
Secondary muscle groups
Hip Flexors, Gluteus Maximus
Movement pattern
Static Hip Abduction Hold
Training goal
Mobility
Sport
General Athletic Development, Soccer, Hockey, MMA, BJJ
Overview
How to Perform
- Sit tall with the soles of the feet together.
- Let the knees fall toward the floor.
- Hinge slightly forward with a long spine until the groin registers a stretch.
- Hold and breathe.
Coaching Cues
- Sit tall on the sit bones — slouching hides the stretch.
- Let gravity lower the knees; do not bounce them.
- Move the feet closer or further to tune intensity.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
2 to 3 holds of 30 to 45 seconds after training.
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