The Butterfly Stretch improves flexibility of the hip adductors, reduces the risk of injury and aids in the muscle recovery process.

get certified

During the butterfly stretch you probably want to use a mat for cushioning.

Simply sit down on and move the bottom of tour feet together.

Now grab your ankles with your hands, move your elbows on top of the knees and push them down towards the ground until you are feeling the stretch.

Butterfly Stretch Description Summary

Butterfly Stretch

Butterfly Stretch

  1. Place floor mat on the ground
  2. Sit down, abduct hips, flex knees, and move feet together
  3. Place hands on top of the knees and slowly push knees towards the ground
  4. Hold stretch for 45 seconds
Share with friends

Use Social Media Buttons at the Bottom of the Page

Targeted Musculature

  • Hip Adductors (adductor brevis, longus, magnus)

Anterior Hip Muscles 2

Other Stretches For You

Apart from the Butterfly Stretch we have some other stretches for you that target the muscles acting on the hip. Simply click on them to learn more or watch the videos:

Training Zone

In this section we provide you with some more workouts and training tips you may be interested in to optimize your training:


Content crafter at Tennis Conditioning. You can find me on the ITF/WTA/ATP tour coaching tennis players or online writing about tennis, strength & conditioning, exercise science or health-related issues. Champions find a way, losers find excuses!

Visit my Website

Or follow me at:

  • facebook
  • googleplus
  • linkedin
  • twitter
  • youtube